Jan 10, 2017

Wednesday 2017.01.11



Warm-up:
- Run 400m then

2 rounds not for time:
- 15 walking lunges
- 10 burpees
- 5-8 strict pull ups then
- 2-3 Burgener warm up cycles (PVC then empty bar for last)


WOD:
7 Minute Snatch EMOM: 2 x 115/65lbs

Follow with:
- 12 Minute AMRAP:
- 4 Box Jump-overs (24/20”)
- 8 Chest-to- Bar Pull ups
- 12 Pistols (alternating)


Snatch Video - https://www.youtube.com/watch?v=9xQp2sldyts
 
Post AMRAP rounds 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:

monroe said...

Snatches unbroken,
AMRAP: 4 rounds + 2 pistols