Jan 4, 2017

Thursday 2017.01.05



Warm-up:
- Run 400
- 50 Abmats
- 20 Push ups
- 20 Pull ups
- 20 Box Jumps

WOD:
E3MOM x 5: Every three minutes for five rounds perform the following:
- 30 Double Unders
- 20 Shoulder to Overhead (45/35lbs)
- 10 Wall Ball shots (20/14lb)

You may rest for any time remaining after the prescribed reps before the next three-minute round begins. If you are unable to complete the prescribed reps within the allotted time, start over with the next round. Your score is the slowest time to complete the prescribed reps, or the maximum reps completed within the allotted time.


Wall Ball Video - https://youtu.be/fpUD0mcFp_0

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

Post loads and results to 
comments.


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

1 comment:

Genna said...

1:27 (first round)