Tuesday 2-28-17

Coach's thoughts on today:
This Metcon shouldn't take anywhere near the 30min we are going to allow. I figure that most people do about 6 burpees per minute when you factor in fatigue so that is about 12min but 60 thrusters are only slightly more than Fran and that is a 5min workout. Obviously, these 2 movements will compound each other and that is why the extra time. Make no mistake, this will not be pleasant.

Warm-up:15Min

  • Junk-Yard Dog Warm-up

10 T-Jumps
10 Over/Unders

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Skill:10min

work on the timing of the "pop" for your thruster and figure out the weight you will use if you are going to scale this work.

Metcon:30min

  • Omar (Time)

For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

To learn more about Omar click here