Dec 11, 2016

Monday 2016.12.12



Warm-up:
2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups
- 10 Pushups
- 10 Air Squats
 
WOD:
For Time: “Karabell”
- 10 rounds of
- 15 Wall Ball (20/14lb)
- 3 Snatch (135/95lb)

**20 minute time cap.

A mash up of Karen and Isabell. Scale the snatch to something around 65-70% of your CURRENT 1RM.

Another scaling option, reduce the rep scheme to 10/2, or even 5/1.

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 Comments.


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

5 comments:

Rich M. said...

13:47 at 95#

Rich Demarais said...

13:45 75#

AARON DEVAN said...

14:29 - Rx

monroe said...

14:22, 95lb snatch and a 14lb ball
Good work Carlos, 9:33 Rx!

Matt Slyder said...

20:00?? Clock was reset
SX 75#