Apr 16, 2017

Monday 2017.04.17

Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass thoughs
Then
- Row 250m
Then 10 – 12 reps of:
- squats
- pull ups
- push ups
- sit ups


WOD:
"Tabata This!"

- Tabata Row
Rest 1 minute
- Tabata Squat
Rest 1 minute
- Tabata Pull-up
Rest 1 minute
- Tabata Push-up
Rest 1 minute
- Tabata Sit-up
 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is set to "calories".

Post total score 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...

55. (9, 19, 6, 11, 10)