Jan 30, 2017

Tuesday 2017.01.31



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs

Then
- Row 500m
- 10 -15 Pushups


WOD:
- 100 Burpees
*Jump and touch a target 6” above outstretched fingertips with arm overhead.
 

Post time 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!


6 comments:

monroe said...

10:05. I don't hate myself enough to do burpees fast.

Brandie Wempe said...

12:51. You were fast Mark!

Brandie Wempe said...

12:51. You were fast Mark!

Mike Humble said...

12:41

Matt Slyder said...

8:52. I hate myself. LOL

Genna said...

9:11