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WOD: Thursday, 5 May 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

SledgeHammer Strikes (10 Right, 10 Left)

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STRENGTH:

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Every 70 seconds, 10 sets

Front Squat + Split Jerk (2 + 1)

Build up

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WOD:

4 Rounds For Time

30 Double Unders

30 Deadlifts 70/50 Kg

30 Box Jumps 24/20”

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Scale 1:

90 Single Unders , DL and box jumps stay the same.

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Scale 2:

30 Single Unders

Deadlift AHAP , Box Step-Ups

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Coaches Note:

If you are going heavy on your Jerk, use the thick matts.

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