Mar 28, 2017

Wednesday 2017.03.29



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 3X Burgener warm-up cycles (pvc and or empty bar)

WOD:
For time: 50 Power Snatches (75/55)

Rest 5 minutes, then:
- 5 rounds for time:
- 10 Wall Ball shots
- 10 Box Jumps (24/20”)

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!


5 comments:

Melissa Salamanca said...

Randy -75 power snatches at 55lbs - 11:14
Wall balls/box jumps - 6:25

AARON DEVAN said...

Randy. Rx. 4:53

5:39 for box jumps and wall balls.

Patrick Rood said...

50x 75# power snatches in 5:11, completed 5RFT @ 10:48

monroe said...

I ran around Battery Park and did some exercise-ey stuff in lower Manhattan.

AARON DEVAN said...

That sounds like fun Mark.