Apr 20, 2017

Friday 2017.04.21


Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass through
- Heavy farmers carry down and back
Then
- Complex practice w/two light kettle bells 8-10 reps
 
WOD:
Partner Kettle bell Complex

*Two partners perform the WOD in an “I go you go” pattern for three rounds each. Each
complex should be done with two kettle bells. Use a lighter weight than you think you
can handle and concentrate on good form.
 
Here’s how it goes:
• Round 1: 10 double swings, one goes then the other
• Round 2: 8 swings + 2 cleans, one goes then the other
• Round 3: 6 swings + 2 cleans + 2 squats, one goes then the other
• Round 4: 4 swings + 2 cleans + 2 squats + 2 presses, one goes then the other
• Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats, one goes then the other.

That’s one complete complex. Repeat two more times for three complete complexes.

Post time to complete all 3 complexes 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:

AARON DEVAN said...

10:56 with jim and Ian.