Apr 2, 2017

Monday 2017.04.03



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 3 rounds not for time:
- 15 air squats
- 10 light DB/KB thrusters
- 5 pull ups


WOD:
15 Minute AMRAP
- 18 Double unders
- 12 Wall Ball
- 6 (total) Toes-to-bar, Chest-to-bar pull ups, alternating (One T2B, one C2B, one T2B, one C2B, one T2B, one C2B)

Post rounds and reps 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:

Patrick Rood said...

8rds + 18 DU + 12 WBS