Warm-up:
- 2-3 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 1 round NFT:
- Row 250m
- 6 Turkish Get Ups (3Xeach side non loaded)
- Row 250m
- 6 Turkish Get Ups (3xeach side w/light kettle bell)
WOD:
5 rounds for time of:
- Max calorie row in 60 seconds
- 53/35-lb. Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Post time to comments.
- Max calorie row in 60 seconds
- 53/35-lb. Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Post time to comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
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
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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!