Jan 12, 2017

Friday 2017.01.13



Warm-up:
- 2-3 minutes jump rope/double under practice
- Row 250m then

2 rounds not for time:
- 10 pushups
- 5 wall ball shots
- 5-7 mins individual focus as desired


WOD:
Partner WOD - 10 Minute EMOM:
- 10 Calorie row
- 10 Burpees

Immediately followed by: 10 Minute EMOM:
- 10 Wall Ball (20/14lb)
- 30 Double Unders

*For each of the EMOM’s, alternate movements. For example in the first minute of the first EMOM, Partner “A” rows while Partner “B” does burpees. Swap roles every minute. Rest for any time remaining after the reps are complete. You should have 50 of each movement at the end of each 10-minute EMOM. Swap roles on the minute even if the prescribed reps are not completed.




Burpee Video - https://www.youtube.com/watch?v=TU8QYVW0gDU

Double Under Video - https://www.youtube.com/watch?v=-tF3hUsPZAI
Wall Ball Video - https://www.youtube.com/watch?v=EUPs7Ne5Jqg

Post how much fun you had to Comments!

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


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

2 comments:

AARON DEVAN said...

I'm going to workout on Monday at 0800 when the bubble opens.

Everyone is welcome to join!

Mike Humble said...

Partnered with Wyatt and had a mild amount of fun.

Scaled WB (14#...still recovering from a shoulder ac joint sprain Nov16) and Dubs because I'm uncoordinated.