Apr 25, 2017

Wednesday 2017.04.26



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- Burgener warmup (pvc and or empty bar) then
- Snatch skill transfer exercises (pvc and or empty bar)

WOD:
15 Minute AMRAP:
- Row 1k
- 20 Weighted Walking Lunges with a single 35/25lb kettlebell, rack position
- 10 Push Press 75/45

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!


1 comment:

Alex Tompkins said...

2 rounds and 215 meters into 3rd round of rows. Those killer rows!