Feb 7, 2017

Wednesday 2017.02.08



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 400m
Then
- 3xBurgener warm-up cycles (PVC/empty bar)
Then
- Work up to power snatch “for time” load as needed


WOD:
For time: 30 power snatches (95/65lbs)

Then, 3 rounds for time of:
- 10 Burpees
- 10 Hang power cleans (95/65lbs)


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!

1 comment:

Mike Humble said...

Power snatches: 3:02
burpees/HPCL: 5:48