like a beastWOD: Tuesday,  7 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:

Free Standing Handstand Hold

(If necessary team up with a partner to help you catch your balance)

Beginners: work on 4 x 1 minute Handstand Hold against the wall

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STRENGTH:

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Smolov Jr. Strength Cycle Week 2

Shoulder Press 7×5 @ 75% + 5 Kg

With a beeping clock, every 90 seconds

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WOD:

5 rounds of:

Run 500 /Row, 800 m/ .5 mile Air Bike

30 hand release Push-ups

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Scale 1:

Knee Push-Ups

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Scale 2:

Box or wall Push-Ups

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Coaches Note:

None

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