Dec 13, 2016

Wednesday 2016.12.14



Warm-up:
- Shoulder rotations
- Do a few lengths at a slow pace to allow your muscles to get used to the movement and warm them up.



WOD:
Swim 4 x 100m. Any stroke, aim to complete each attempt without break.

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 loads and results 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...

2:00 min split for each 100
Then went to work high-bar squats with 2 sec pause at the bottom and 1 MU with 5 ring dips after each set of squats.

Matt Slyder said...

8x50m
Sucking less each time

monroe said...

2:00 to 2:05 for each attempt. Great news, we're getting some new equipment Monday! I'd tell you what it is, but that would be like opening gifts early.

Megan Jantos said...

1:24, 1:32, 1:34, 1:36 with a 1:30 rest in between each 100m

Matt Slyder said...

Mark c'mon! I'll have to wait 2 weeks to see it and by then someone else will have sweated on it! LOL