black coffee

WOD: Wednesday, 18 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

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THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

5 rounds

2 Wall Walks

5 Cossack Squats (each L&R)

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STRENGTH:

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Tabata:

Deadlift @ 50% of 1RM

Rest 1 min

Tabata:

Hang Power Clean @ 50% of your 50% DL

Tabata is 10 rounds of 20 seconds of work, followed by 10 seconds of rest.

Score the number of reps for each round.

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WOD:

Buy In: Run 1600m

Then, For time:

21-15-9

Weighted Sit-Up 20/10 Kg Plate

Pull-Up

Air Squat

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Immediately followed by:

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15-12-9

Double Unders

Wallball 20/14

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Scale 1:

Sit-Up 10/5 Kg, Jumping Pull-Ups, Wallball 14/10 Lb, Mountain Climbers

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Scale 2:

Standard Sit-Up, Ring Row, Wallball 3Kg, Mountain Climbers

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Coaches Note:

Your time starts running when you return from running.

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