Jan 19, 2017

Friday 2017.01.20



Warm-up:
- 100 side straddle hop
- Inchworm “out”
- Spiderman “back”


2 rounds of:
- Practice complete complex with light kettle bell
- 3-5 reps Swing, clean, squat, press


WOD:
- Perform 100 double unders, then: 
- Partner Kettle bell Complex
 
*Two partners perform the WOD in an “I go you go” pattern for three rounds each. Each complex should be done with two kettle bells. Use a lighter weight than you think you can handle and concentrate on good form.

Here’s how it goes:
• Round 1: 10 double swings, one goes then the other
• Round 2: 8 swings + 2 cleans, one goes then the other
• Round 3: 6 swings + 2 cleans + 2 squats, one goes then the other
• Round 4: 4 swings + 2 cleans + 2 squats + 2 presses, one goes then the other 
Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats, one goes then the other. 

 That’s one complete complex. Repeat two more times for three complete complexes.

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

Cool Down:
Rig:
- Hang from Rig (1min)

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!

1 comment:

monroe said...

26lb bells, with Brandie and Matt