have them beaten

WOD: Wednesday, 6 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

.

FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

.

WEEKLY SPECIAL:

New Warm-Up

.

STRENGTH:

.

EMOM 5 Min

8 Strict Toes To Bar

-Rest 1 min-

EMOM 5 min

8 Ring Dips

(Ask your coach if you should use a band if you’re not able to do it or perform bar or box dips)

.

 

.

Scale 1:

9 Jumping Pull-Ups

15 Power Cleans 50/30 Kg

21 Burpees

.

Scale 2:

Ring Rows

Hang Power Clean AHAP

.

Coaches Note:

Smolov Jr. is a s single lift strength cycle and is only three weeks long. This high volume, high frequency routine will have you lifting four days per week.

Advertisements