Mar 26, 2017

Monday 2017.03.27


Warm-up:
- Row 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- 8-10 GHD hip extensions
- 8-10 light kettle bell thrusters
- 8-10 GHD sit-ups
- 8-10 pull ups


WOD:
For time:

“Dirty 30” or “Filthy 50”
- 50/30 box jumps, 24-inch box
- 50/30 jumping pull-ups
- 50/30 kettlebell swings, eye-level, 35lb
- 50/30 walking-lunge steps
- 50/30 knees-to- elbows
- 50/30 push presses, 45 lb.
- 50/30 back extensions
- 50/30 wall-ball shots, 20-lb. ball
- 50/30 burpees
- 50/30 double-unders

If it takes you more than 35 minutes to do the 50’s, try the 30’s. If you can do the 30’s under 20 minutes, you should be doing the 50’s.

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!

4 comments:

Russ Ames said...

18:00 with step up BJ, step out Burpee. and after the 4:00 run with KB to a pull-up bar

Genna said...
This comment has been removed by the author.
Genna said...

18:37, as written (24" box, #35 KB, #45 PP, #20 wall ball).

Dwayne Beasley said...

22;24 on the 30 rep gig