Mar 13, 2017

Tuesday 2017.03.14



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT:
- 12 - 15 air squats
- 8 -10 push ups
- 3-5 strict pullups
Then
- 5-7 mins PVC press progressions as needed

WOD:
27-21-15-9
- Shoulder to Overhead (anyhow, press, push press, jerk)
- Box Jump overs 24/20” box
Round 1: 45/35
Round 2: 65/55
Round 3: 95/65
Round 4:115/75
- Rest one minute after each round.

Post time for each round 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!

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