Dec 12, 2016

Tuesday 2016.12.13



Warm-up:
- Row or Run 400m
- 20 Ab Mats
- 20 Air Squats
- 6 Handstand holds (10 secs each)

WOD:
- Push Press - 3-3-3-3-3
- Do 5 Toes-to-Bar after each set, and 100 AbMat situps to finish the WOD.

*Swim Suits and goggles for tomorrow

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

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

3 comments:

Rich M. said...

155, 155, 160, 160, 165. Happy with 165. Subbed in some T2Bs for a few of the sit-ups

Matt Slyder said...

115-115-125-125-125
25 TTB
100 abs
7min EMOM 10 DU... Practice!

monroe said...

75, 95, 115, 145, 135
T2b & situps
Followed with C&J 10 x115, 10 x 125, cause I have a meet at the end of the month.