Dec 15, 2016

Friday 2016.12.16



Warm-up:

- 25 GHD
- 25 Air Squats
- 25 Box Jumps
- 5-7mins individual focus areas as desired

WOD:
Partner workout for time:
- Row 1K
- 30 Burpees
- Row 1K
- 30 Pull Ups
- Row 1K
- 30 Wall Ball

In this two-person WOD, person A rows while parson B does the prescribed pullups. If person B completes the pullups before person A. finishes rowing, person B rests for the remaining time. When person A completes rowing, swap roles. Use the same scheme for the remaining exercises.
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post time to complete to Comments.




Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

2 comments:

rosi said...
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Matt Slyder said...

19:57 RX solo