Thursday 1-12-17

Coach's thoughts on today:
There really isn't much to this today. Just keep going. Some running, some burpees.

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon

  • Form: Metcon (Time)

500m row
---
2 rounds
800m run
40 Burpees

  • Con: Metcon (Time)

500m row
---
3 rounds
800m run
40 Burpees

  • Int: Metcon (Time)

500m row
---
2 rounds
1 mile run
60 Burpees