Jan 24, 2017

Wednesday 2017.01.25



Warm-up:
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs
- Row 500m then

2 rounds not for time
- 12 overhead squats (PVC or barbell as appropriate)
- 10 push ups

then
- 3XBurgener warm up (PVC or barbell as appropriate)

WOD:
“Isabel”
- For time: 30 snatches (135/95lbs)


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!

3 comments:

monroe said...
This comment has been removed by the author.
Patrick Rood said...

4:00. 95#. Took an appetite suppressant to survive the week and maintain good form.

monroe said...

Good thinking, Patrick!