Warm-up:
- Row 500m- 2 rounds not for time
- 10 GHD hip extensions
- 10 med ball cleans
- 3-5 pull ups
- 5-7 mins individual focus/Power clean workups as desired
WOD:
15 – 12 – 9 – 6 – 3
- Power cleans @ 135lbs / 85lbs
- Pull-ups
No gym? Practice planks and handstand holds. Accumulate 5 minutes in each position.
- Power cleans @ 135lbs / 85lbs
- Pull-ups
No gym? Practice planks and handstand holds. Accumulate 5 minutes in each position.
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 times to Comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!