Jan 18, 2017

Thursday 2017.01.19



Warm-up:
- 2-3 min jump rope (SU and DU practice)
- Row 500m
- Inchworm “out”
- Spiderman “back”
 

2 rounds of:
- 10 push ups
- 10 air squats
- 10 strict pull ups
- 5XPVC/Empty bar top down clean progressions (High hang, above the knee, below the knee, mid-shin)



WOD:

“Elizabeth”

21-15- 9
- Clean (135/95lb)
- Ring dips


Clean Video - https://www.youtube.com/watch?v=EKRiW9Yt3Ps

Post times 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:

Matt Slyder said...

30:14 RX
This was a lot for me, but did it.