- Row 500m
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 15 air squats
- Lift specific workups as needed
WOD:
3 Person Team, 3 Rounds for Time:
- 3 Deadlifts (225/135lb)
- 6 thrusters (95/65)
- 9 burpees
This workout places a strong emphasis on near-peak power output. In other words, this is a
fairly high-load, short-duration workout. The workout will be done in relay fashion, using three-person teams. So teammate 1 starts off, goes through all 3 squats, all 6 thrusters, and all 9 burpees. The moment teammate 1 finishes the ninth burpee, teammate 2 then jumps in and goes through the same sequence (thus allowing teammate 1 to recover a bit, resting until teammate 2 is done with his round). After teammate 2 finishes his ninth burpee, it's on to teammate 3. This sequence continues until all three teammates have finished 3 rounds each.
- 3 Deadlifts (225/135lb)
- 6 thrusters (95/65)
- 9 burpees
This workout places a strong emphasis on near-peak power output. In other words, this is a
fairly high-load, short-duration workout. The workout will be done in relay fashion, using three-person teams. So teammate 1 starts off, goes through all 3 squats, all 6 thrusters, and all 9 burpees. The moment teammate 1 finishes the ninth burpee, teammate 2 then jumps in and goes through the same sequence (thus allowing teammate 1 to recover a bit, resting until teammate 2 is done with his round). After teammate 2 finishes his ninth burpee, it's on to teammate 3. This sequence continues until all three teammates have finished 3 rounds each.
Cool Down:
- Bar hang – accumulate 1 min
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!