combat moustache

WOD: Thursday, 19 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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EMOM 5 minutes

4 Turkish Get-Ups, right arm. 24/16Kg

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Rest 1 minute

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EMOM 5 Minutes

4 Turkish Get-Ups, left arm. 24/16 Kg

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WOD:

AMRAP 18 min:

5 Power Snatch, 60/40

10 TTB

15 Push-Ups

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Scale 1:

Power Snatch 50/35 Kg. Hanging Leg Raises, Knee Push-Ups

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Scale 2:

Hang Power Snatch AHAP, Hanging Knee Raises, Box Push-Ups

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Coaches Note:

None

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