respond to life

WOD: Wednesday, 13 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.

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STRENGTH:

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15, 12, 10, 8, 6, 4, 2  Alternating Reps of:

Barbell Roll-Outs :

https://www.youtube.com/watch?v=s_elM3ciI8g

Good Mornings (Pick your load) 

(10 Min Cap)

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WOD:

For Time:

100 Double Unders

50 Mountain Climbers

10 Power Snatch 40/30 KG

80 Double Unders

40 Mountain Climbers

8 Power Snatches

60 Double Unders

30 Mountain Climbers

6 Power Snatches

50 Double Unders

20 Mountain Climbers

4 Power Snatches

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Scale 1:

Over the barbell side hops

Power Snatch 30/20 Kg

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Scale 2:

Over the bar/Parallette side hops

Hang Power Snatch AHAP

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Coaches Note:

None

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