Jan 9, 2017

Tuesday 2017.01.10



Warm-up:
- 100 side straddle hop
- Row 250m focused on good form (posture and sequence)


WOD:
- Row 10 x 250 meters
* Rest two minutes between rounds.


Rowing Video - https://www.youtube.com/watch?v=S7HEm-fd534


Post fastest and slowest times 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:

Dwayne Beasley said...

54.2 - split #8
59.9 - split #2