Feb 8, 2017

Thursday 2017.02.09



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

Then

2 rounds not for time
- 10-15 PVC OHS
- 8-10 GHD sit ups
- 10-15 push ups
- 8-10 GHD hip extensions
- 5-8 strict pull ups


WOD:
Weighted Pull-ups: 3-3-3-3-3

Follow with:
- 3 x Max effort ring dips
- 3 x Max effort Toes to Bar


Post loads and reps 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...

10lbs each set of pull-ups (first weighted pull-ups since early Nov shoulder injury)
3, 2, then band-assisted on the ring dips
8, 6, 7 on T2B. Tried to focus on the kip from the shoulder and did 1 kip, 1 T2B each time to work on the rhythm.

monroe said...

10, 10, 10, 15, 15