Jan 16, 2017

Tuesday 2017.01.17



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

2 rounds of:
- 10 GHD hip extension
- 10 air squats
- 10 toes to bar

Then
- 20 Sumo Deadlift High Pull (45/35)



WOD:

- For time: Row 5K
- Follow with (not for time) 20 TGU’s (53/35)


Turkish Get-ups Video - https://www.youtube.com/watch?v=-_zTytmHM94

Post time to complete 5K 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:

Mike Humble said...

19:36.5 21-23 s/m at a 115 drag factor in the Ft Stewart CF gym.