Thursday 12-29-16

Coach's thoughts on today:

The runs in this is really just a pace break. Recover a bit and let the arms rest, that doesn't mean go slow and fully recover, but just enough to let the arms come back stronger. 

Warm-up:15min

https://youtu.be/GaR72bpjSa4

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Metcon:30min

  • Form: Metcon (AMRAP - Rounds and Reps)

30min AMRAP

800m run
3 Rds "Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats

Scale as needed just note scale

  • Con: Metcon (AMRAP - Rounds and Reps)

30min AMRAP

800m run
5 Rds "Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats

  • Int: Metcon (AMRAP - Rounds and Reps)

30min AMRAP

800m run
5 Rds "Mary"

5 HSPU
10 Alt Pistols
15 Pull-ups