Warm-up:
- Jump rope for 3 mins (practice double unders)
- Samson stretch 10-15 secs each side
- Hip bridge 10x10 sec
- 15 Air squats
- 15 Push ups
- 10 lLght goblet squats (upright torso focus)
- 10 PVC pass throughs
- 5 mins individual focus areas as desired (improve front rack, wrist mobility)
- Samson stretch 10-15 secs each side
- Hip bridge 10x10 sec
- 15 Air squats
- 15 Push ups
- 10 lLght goblet squats (upright torso focus)
- 10 PVC pass throughs
- 5 mins individual focus areas as desired (improve front rack, wrist mobility)
WOD:
For Time:
- 100 Thrusters (95/65)
*With a two person team, alternating partners do 5 thrusters at a time.
- 100 Thrusters (95/65)
*With a two person team, alternating partners do 5 thrusters at a time.
Cool Down:
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!