valentines day

WOD: Friday, 29 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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EMOM 12 Min

Build to a heavy triple touch and go Power Snatch

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WOD:

CINDYLAND

Ladder in 16 Minutes

.

3 Rounds of Cindy (5 Pull Up, 10 Hand Release Push-up, 15 Air Squat)

10 Clean & Jerk 50kg/35 kg

3 Rounds of Cindy

10 Clean & Jerk 60kg/45kg

3 Rounds of Cindy

10 Clean & Jerk 70kg/55kg

3 Rounds of Cindy

In the remaining time: Max Repetitions Clean & Jerk: 80kg/65kg

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Scale 1:

Jumping pull-ups

C&J 40/50/60 Kg

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Scale 2:

Ring Rows, Box Push-Ups, Hang Power C&J AHAP

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Coaches Note:

None
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