Jan 22, 2017

Monday 2017.01.23



Warm-up:
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs
- Row 250m followed by

- 2 rounds of: 8-10 reps of air squat, pull-up, push-up, and sit-up

WOD:
"Tabata This!"

- Tabata Row
Rest 1 minute
- Tabata Squat
Rest 1 minute
- Tabata Pull-up
Rest 1 minute
- Tabata Push-up
Rest 1 minute
- Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

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!

3 comments:

Patrick Rood said...

45: 7 cals, 16 squats, 5 pull-ups, 8 push-ups, and 10 sit-ups. Was able to get high scores in rowing and squats because I was really dialed in. Completely overestimated pull-ups and pushups. Started first round of pull-ups with 12 reps, finished with 5. Probably could have scored 2-3 more points with better estimates.

Mike Humble said...
This comment has been removed by the author.
Mike Humble said...

36: row-7, squat-10, pull-up (jumping)-3, push-up-7, sit-up-9. Tried to pick a number the first 1-2 rounds I thought I could maintain. Had 5 pull-ups until round 6. Still doing jumping pull-ups since my shoulder won't allow kipping.