three sides

WOD: Wednesday, 25 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:

3 rounds

5 Barbell Roll-Outs

10 Strict, (Straight legs) Hanging Leg Raises

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STRENGTH:

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Every 2 min for 10 min

5 Hi Hang Power Clean

Build Load.

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WOD:

30, 25, 20, 15, 10, 5 Reps for time of:

Deadlift 80/50 Kg

Toes To Bar

Double Unders

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Scale 1:

Deadlift 60/40 Kg, Knees To Elbows, Barbell side hops.

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Scale 2:

Deadlift AHAP, Knee Raises, Side hops.

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Coaches Note:

None

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