butthurt report

WOD: Thursday, 9 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 8×4 @ 80% + 5Kg

With a beeping clock: every 75 secs

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WOD:

For time:

Run 800 /Row, 1000 m

50 Goblet Squats, 24/16 kg

40 Push-ups

30 Kettlebell Snatches, 24/16 kg

20 Dips

10 Burpee (6″ Reach)

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Scale 1:

Goblet Squats and KB Snatches16/12 kg Box or Knee Push-ups,

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Scale 2:

Goblet Squats and KB Snatches AHAP  Box or Knee Push-ups,Standard Burpees.

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Coaches Note:

The target for the burpees is the pull-up bar. KB Snatches from the swing, one arm 15, then the other, this means alternating arms is not allowed.

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