Dec 19, 2016

Tuesday 2016.12.20.16



Warm-up:
- 5-7 mins individual focus as desired

2 rounds of:
- 3-5 pull ups
- 5-8 push ups
- 8-10 sit ups
- 10-12 squats



WOD:

"Barbara"
 
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely three minutes between each round.

Away on leave? No pull up bar? Substitute jumping jacks.

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 times 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

6 comments:

Brandie Wempe said...

RX 50:00

Devon Martellotti said...

Scaled 30:30

monroe said...

Scaled: 10, 20, 30, 40. 18:55 minutes of work (minus the breaks)
Joined by Emily, Devon, Will, Carlos, and Jamie.

monroe said...

Scaled: 10, 20, 30, 40. 18:55 minutes of work (minus the breaks)
Joined by Emily, Devon, Will, Carlos, and Jamie.

Devon Martellotti said...

7 pull ups (jumping)
12 push ups
40 sit ups
35 air squats

Megan Jantos said...

RX 32:40