fuck it

WOD: Friday, 3  June 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:

Overhead Squat bottom hold

10 rounds, 15 Seconds of Work, followed by 30 seconds of rest

Work with a light barbell or the broom stick. Work on Ass to the Grass, shoulder and spine stability.

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STRENGTH:

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Smolov Jr. Strength Cycle Week 1

Front Squat 10×3 @ 85% Of 5RM

EMOM 10 min

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WOD:

4 4-min rounds of:

15 Wallballs 20/14 Lb

15 Slamball Cleans 23/12 Kg

max target burpees

Rest 3 minutes between rounds.

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Scale 1:

Wallball 14/10 Lb, Slamball 15/9 Kg

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Scale 2:

All Balls AHAP

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Coaches Note:

As an alternative You can start with Slamballs instead of wallballs or do 12 Kg each hand KB Cleans.

Perform your burpees touching the pull-up bar when you jump, that is your target.

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