king remindWOD: Wednesday, 08 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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3 Rounds On The Minute

Minute 1: 10 Weighted Sit-Ups

Minute 2: 8 Toes To Bar

Minute 3: AMReps Double Unders

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WOD:

Complete as many rounds as possible in 20 mins of:

1 Deadlift, 60/40 Kg

1 Clean, 60/40 Kg

1 Front Squat, 60/40 Kg

1 Jerk,60/40 Kg

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Scale 1:

Barbell 40/25 Kg

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Scale 2:

All movements AHAP; Hang PC Push Press.

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Coaches Note:

No dropping from over head.

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