Dec 21, 2016

Thursday 2016.12.23



Warm-up:  
- Jog 400m

2 rounds of:
- 10 empty bar shoulder press
- 10 burpees
- 10 light kettle bell swings
- 5-7 mins individual focus as desired

 
WOD:
14 Minute AMRAP:
- 5 Handstand Push Ups
- 10 Box Jumps
- 15 Kettlebell Swings

Post rounds and reps to Comments

No gym?
- Run 5k. Every 5 minutes do 20 push-ups and 20 squats


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)
- Child’s pose (10 deep breaths)

- Finish with foam roller as needed


Post rounds and reps to Comments.


·    Coach's Notes – Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
On Ramp – 14 Jan 17 @ 0830

4 comments:

Unknown said...
This comment has been removed by the author.
Unknown said...

Done, sir!

Aidar

Devon Martellotti said...

6 rounds scaled
HSP on box

Megan Jantos said...

8 Rounds plus 15 reps RX with Chelle as.inspiration!