CF periodic table 2

WOD: Thursday, 21 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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

.

WEEKLY SPECIAL:

3x Throuhg Monkey Bars

3×2 Turkish Get-Up (1R, 1L)

.

STRENGTH:

.

Smolov Jr. Strength Cycle Week 3

Front Squat 8×4 @ 80% + 10 Kg

With a beeping clock: every 1:15 min

.

WOD:

“Karabel”

10 Rounds For Time of:

3 Snatches 60/40 Kg

15 Wallballs 20/14 Lbs

.

Scale 1:

Snatch 50/30 Kg

Wallball 14/10 Lbs

.

Scale 2:

Hang Power Snatch , wallball AHAP

.

Coaches Note:

None

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