mind of a slave

WOD: Tuesday, 12 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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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

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WEEKLY SPECIAL:

Banded bar muscle-Up

10 min to get the hang of movement and its phases.

.

STRENGTH:

.

Smolov Jr. Strength Cycle Week 2

Front Squat 7×5 @ 75% +5 Kg

With a beeping clock, every 90 secs

.

WOD:

AMRAP 17 min

5 Box Jumps 30/24”

7 Hang Power Cleans 60/40 Kg

10 Sumo Deadlifts 60/40 Kg

.

Scale 1:


Box Jump 24/20”

Hang Power Clean, Sumo Deadlift 50/35 Kg

.

Scale 2:

Box Jump or Box Step Up

HPC, SDL AHAP

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Coaches Note:

None

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