Apr 10, 2017

Tuesday 2017.04.11



Warm-up:
- Jog to track
Then
- Lower body dynamic stretching


WOD:
- Run 6 x 200meters
Warm up well and try to maintain a consistent effort across the repeats, around 80%.

Post splits 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...

32-36". Ran uphill between 800m and 400m turn around points north of dfac.

Followed with 10-12-10 bench press at 165