Warm-up:
- Jog 400m
2 rounds of:
- 10 empty bar shoulder press
- 10 burpees
- 10 light kettle bell swings
- 5-7 mins individual focus as desired
WOD: 14 Minute AMRAP:
- 5 Handstand Push Ups
- 10 Box Jumps
- 15 Kettlebell Swings
Post rounds and reps to Comments
No gym?
- Run 5k. Every 5 minutes do 20 push-ups and 20 squats
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)
- Jog 400m
2 rounds of:
- 10 empty bar shoulder press
- 10 burpees
- 10 light kettle bell swings
- 5-7 mins individual focus as desired
WOD: 14 Minute AMRAP:
- 5 Handstand Push Ups
- 10 Box Jumps
- 15 Kettlebell Swings
Post rounds and reps to Comments
No gym?
- Run 5k. Every 5 minutes do 20 push-ups and 20 squats
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
Post rounds and reps to Comments.
· Coach's Notes – Normal start times of 0530, 0630 and 1600.
Warm up prior and be ready to 3, 2, 1...Go!
On Ramp – 14 Jan 17 @ 0830