Mar 19, 2017

Monday 2017.03.20



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT:
- 8-10 GHD hip extensions
- 8-10 light kettle bell thrusters
- 8-10 GHD sit-ups
- 8-10 pull ups

WOD:
15-12-9 reps for time of
- Toes-to- bar
- Wall-ball shots, 20-lb. ball
- 75/45-lb. thrusters

Post time 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:

monroe said...

There's a better than average chance we'll see double unders and thrusters for 17.5. I'd practice both before this WOD. I'm going to do 5 x 30 DU, then work up to a heavy thruster beforehand, and increase the reps by adding 21, 6, and3 to the scheme.

monroe said...

You might also increase the weight of the thrusters to at least 95lbs. I wouldn't be surprised to see 135 for 17.5