Wednesday 2-4-15

 In WODs

Warm up

Coach’s Choice 

Skill

Hip Ext  

WOD

100 Double-unders
Then..
5 rds:
15 Hip Extensions (scaling opt: Hold plate to chest perform good morning)
20 Lunges
Cash out..
100 Double-unders
*16 min cap

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Travel WOD 

100 Double-unders or 50 tuck jumps 
Then..
5 rds:
15 Hip Extensions (scaling opt: Hold plate to chest perform good morning or Superman)
20 Lunges
Cash out..
100 Double-unders or 50 tuck jumps 
*16 min cap

** Superman- 

  1. Lie face down with arms out straight in front of you. Keep your neck in a neutral position.
  2. Raise your arms and gently extend the spine to raise the chest slightly off the floor to a comfortable height, and raise the legs off the ground, forming an elongated ‘u’ shape with your body. The arms and legs should be several inches off the floor.
  3. Pause and hold this raised position for several seconds.
  4. Slowly lower back to the starting position

 

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