Warm-up:
- 5-7 mins individual focus as desired
- 5-7 mins individual focus as desired
2 rounds of:
- 3-5 pull ups
- 5-8 push ups
- 8-10 sit ups
- 10-12 squats
- 3-5 pull ups
- 5-8 push ups
- 8-10 sit ups
- 10-12 squats
WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Away on leave? No pull up bar? Substitute jumping jacks.
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)
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Away on leave? No pull up bar? Substitute jumping jacks.
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 times to comments.
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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!
On Ramp – 14 Jan 17 @ 0830