Jan 15, 2017

Monday 2017.01.16


Warm-up:
- 2-3 min jump rope (SU and DU practice as desired)
- Inchworm “out”
- Spiderman “back”
- 10 burpees
- 10 X 3 Press Progressions (PVC/empty bar)
- 5-7 mins individual focus as desired


WOD: 
For time: 27-21-15-9
- Shoulder-to- Overhead (S2O)
- Bar-Facing Burpees

For S2O rounds:
R1: 45/35
R2: 55/45
R3: 65/55
R4: 75/65


S2O Video - https://www.youtube.com/watch?v=sFKH6-7v5us

Post time to complete 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!