survivors

WOD: Monday, 18 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:

3x Throuhg Monkey Bars

3×2 Turkish Get-Up (1R, 1L)

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STRENGTH:

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Smolov Jr. Strength Cycle Week 3

Front Squat 6×6 @ 70% + 10 Kgs

With a beeping clock, every 90 seconds

.

WOD:

3 Rounds for time of:

30 Double Unders

4 Shoulder Press 60/35 Kg

Rest 2 min

3 Rounds For Time of:

30 Double Unders

8 Push Press 60/35 Kg

Rest 2 Min

3 Rounds For Time of :

30 Double Unders

12 Push Jerks 60/35 Kg

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Scale 1:

Mountain Climbers

Barbell 50/30 Kg

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Scale 2:

Paralette Side Hops

Barbell AHAP

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Coaches Note:

No Dropping From Overhead

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