quiet ones

WOD: Friday, 22 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 10×3 @ 85% + 10 Kg

EMOM 10 min

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WOD:

EMOM 18 Min

7 Thrusters 35/25 Kg

7 Pull-Ups

7 Burpees

The moment you can’t complete the set on the minute, it becomes an AMRAP.

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Scale 1:

Thruster 30/20 Kg

Jumping Pull-Up

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Scale 2:

Thruster AHAP

Ring Rows

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Coaches Note:

None
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