Dec 20, 2016

Wednesday 2016.12.21



Warm-up:
- Row 500m

2 rounds of:
- 10 GHD hip extensions
- 15 air squats
- 10 GHD sit ups

Then
- Goblet squat – accumulate two mins in bottom
- 5-7 mins individual focus as desired

WOD:

Front Squat - 3-3-3-3-3

On leave, no gym? Try this:

4 rounds for time:
- Run 400 meters
- 50 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

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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!
On Ramp – 14 Jan 17 @ 0830

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