WOD: Friday, 15 April 2016

WOD: Friday, 15 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 10×3 @ 85% + 5 Kg

EMOM 10 min

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WOD:

5 rounds for time of:
6 Deadlifts, 100/70 Kg
6 Burpees
5 Cleans, 60/40 Kg
5 Chest-to-bar Pull-ups
4 Push Press, 60/40 Kg
4 Toes To Bar

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Scale 1:

Deadlift 80/50 Kg

Clean, P. Press 50/30 Kg

Jumping C2B, Hanging Knee Raises

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Scale 2:

Deadlift, Clean, Strict Press AHAP

Ring Rows, Knee Raises.

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Coaches Note:

None