Dec 27, 2016

Wednesday 2016.12.28



Warm-up:
- Row 500m
- 2 rounds not for time
- 10 GHD hip extensions
- 15 air squats
- 10 GHD sit ups
- 5-7 mins individual focus as desired


WOD:
Back Squat: 3-3-3-3-3-3-3

No gym? Do 200 walking lunges.

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!

1 comment:

Patrick Rood said...

205-215-225-235-235-225-225