Warm-up:
- 2-3 minute jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Jog 400m
Then 2 rounds NFT:
- 8-10 GHD hip extensions
- 8-10 air squats
- 5-8 pullups
Then
- 5-7 min squat clean progression to working load
WOD:
"Badger"
3 rounds for time of:
- 95-lb. squat cleans, 30 reps
- 30 pull-ups
- Run 800 meters
Post time to comments.
3 rounds for time of:
- 95-lb. squat cleans, 30 reps
- 30 pull-ups
- Run 800 meters
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!