Warm-up:
- Row 500m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 5 x10 sec
- 10 GHD situps
- 10 Strict pullups
- 10 Back extensions
- 10 Air squats
- 10 Med Ball Cleans
WOD:
- Deadlift: 5-5-5
- Power Clean: 5-5-5
- Weighted Pull Up: 5-5-5
- Power Clean: 5-5-5
- Weighted Pull Up: 5-5-5
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
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!