born for the storm

WOD: Thursday,14 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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Smolov Jr. Strength Cycle Week 2

Front Squat 8×4 @ 80% + 5 Kg

With a beeping clock: every 1:15 min

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WOD:

3 Rounds For Time

30 Weighted Sit-Ups 20/10 Kg

10 Power Snatches 35/25 Kg

50m KB Farmer’s Walk 24/16 Kg (each hand)

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Scale 1:

Weighted Sit-Up, 10/5 Kg Plate

Power Snatch 30/30 Kg

Farmer’s 16/12 Kg

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Scale 2:

Sit-Ups,

Hang Power Snatch, Farmer’s  AHAP

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Coaches Note:

None

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