Jan 26, 2017

Friday 2017.01.27



Warm-up:
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs

2 rounds not for time:
- 15 Sumo Deadlift High Pull (light kettle bell)
- 10 push ups

WOD:
- Core work: Accumulate 1 minute in an L sit

- Partner WOD: 500-calorie row. Teams of two row to reach the 500-calorie goal. Each partner rows 50 calories at a time.

 
Post time to reach 500 calories to Comments.

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...

31:12 with Matt S. That was Matt's second go!