Warm-up:
- Row 500m
- 2 rounds not for time
- 10 GHD hip extensions
- Spiderman 50 ft (out)
- Walking lunge 50 ft (back)
- 10 GHD sit ups
- 10 air squats then
- 5-7 mins individual focus as desired
WOD:
Back Squat 5-5-5 reps
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)
- Child’s pose (10 deep breaths)
- Row 500m
- 2 rounds not for time
- 10 GHD hip extensions
- Spiderman 50 ft (out)
- Walking lunge 50 ft (back)
- 10 GHD sit ups
- 10 air squats then
- 5-7 mins individual focus as desired
WOD:
Back Squat 5-5-5 reps
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)
- Child’s pose (10 deep breaths)
- Finish
with foam roller as needed
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- Coach's Notes – Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
- Coaches Clinic – 3 Dec 16 @ 0830
- On Ramp – 10 Dec 16 @ 0830