archangels

WOD: Monday, 2 May 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

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WEEKLY SPECIAL:

3x 20

SledgeHammer Strikes (10 Right, 10 Left)

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STRENGTH:

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Squat Clean + Front Squat + Split Jerk – 75% (of Sq Cln) x (1+1+1)

Every 90 seconds, 7 sets

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WOD:

50-40-30-20-10 reps for time:

Alternating KB Snatch 24/16 Kg

Weighted Sit-Ups 20/10 Kg plate.

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Scale 1:

KB Snatch 16/12 Kg

Weighted Sit-Up 10/5 Kg

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Scale 2:

One Arm KB Swing, Abmat Sit-Ups

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Coaches Note:

1. Don’t drop the Jerk from over head.

2. From the swing KB Snatch:

https://www.youtube.com/watch?v=6l2Iu26oWW8

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