new lessons

WOD: Monday, 25 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

20 Hollow Rocks alternating with 20 Superman Pulsations

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STRENGTH:

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10 min to establish a 1RM Front Squat

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WOD:

5 Rounds For TIme:

15 Hang Power Cleans 50/35 Kg

15 Bar Facing Burpees

*8 Wallball (20/14)  penalty for breaking the HPC*

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Scale 1:

Hang Power Clean 40/30 Kg

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Scale 2:

4 rounds , Barbell AHAP, Standard burpees

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Coaches Note:

None
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