Jan 11, 2017

Thursday 2017.01.12



Warm-up:
- Row 250m then

2 rounds not for time:
- 10 GHD hip extensions
- 3-5 strict pull-ups
- 10 GHD sit ups
- 5-8 push ups then
- 5-7 minutes individual focus as desired


WOD:
- 30 Muscle-ups

Strict Muscle-up  - https://www.youtube.com/watch?v=rtF51pQB6Wc
Kipping Bar Muscle-up - https://www.youtube.com/watch?v=OCg3UXgzftc

*If you cannot do Muscle-ups, substitute a number of pull ups and ring dips that you can manage, e.g., 1:1, 2:1, or 3:1. Alternate between exercises (e.g. one pull up, one dip)

Post time to complete to Comments.

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


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...

Wow, need more regular practice. I got 9 strict and 11 jumping MU's before the shoulders said "no mas."