evil norm

WOD: Monday, 13 June 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

.

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

.

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

.

WEEKLY SPECIAL:

Weighted Plank Hold Front, L & R

for 50 sec each, 10 seconds rest in between.

(Use a Sandbag, Plate or Chains on your hip if you are able to hold an unweighted Plank for 1 minute)

.

STRENGTH:

.

Smolov Jr. Strength Cycle Week 3

Shoulder Press 6×6 @ 70% + 10Kg

With a beeping clock, every 90 seconds

.

WOD:

4 Rounds For Time:

12 Double KB Front Rack Walking Lunges 16/12 Kg

10 Chest To Bar Pull-Ups

.

Scale 1:

KB 12/6 Kg, Standard Pull-Ups or Jumping C2B

.

Scale 2:

Air Lunges or Lunges AHAP, Ring Rows.

.

Coaches Note:

Rx + = 24/16 Kg KB, 5 Bar Muscle-Ups

Advertisements