Feb 1, 2017

Thursday 2017.02.02

Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 250m

Then
1 round not for time
- 10 Wall Ball Shots
- 10 Burpees
- 10 Push Press (empty bar)


WOD:
“Countdown”

This is a fifteen-minute workout in which you perform:
- 5 minutes of Wall Ball
- 4 minutes of rowing (calories)
- 3 minutes of burpees
- 2 minutes of double unders
- 1 minute of push press 95/65lbs

Post total (reps and calories) 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!


2 comments:

Mike Humble said...

WB: 65
Row: 59
Burpees: 20
Dubs: 28
PP: 8
Total: 180 (all Rx)

Rich M. said...

WB: 100
Row: 57
Burpees: 30
Dubs: 100
PP: 20

Total: 307

Full disclosure- we ran out of RX bars as I approached the PP. So I wanted until the next minute to do mine. Still gave myself only 1 minute, but yes...I had a break.