conformity morality

WOD: Tuesday, 19 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 7×5 @ 75% +10 Kg

With a beeping clock, every 90 secs

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WOD:

6,8,10,12,14,16,18,20 Reps For Time of:

Front Rack Lunges 40/30 Kg

KB Russian Swing 32/24 Kg

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Scale 1:

Front Rack Lunge 30/20 Kg

KB Russing Swing 24/16 Kg

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Scale 2:

Air Lunges

Russian Swung AHAP

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Coaches Note:

None

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