zero to kill

WOD: Tuesday,  14 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

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)

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STRENGTH:

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Smolov Jr. Strength Cycle Week 3

Shoulder Press 7×5 @ 75% + 10 Kg

With a beeping clock, every 90 seconds

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WOD:

AMRAP 14 Min

12 Front Squats 60/40 Kg

12 Double Push-Up Burpee

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Scale 1:

Front Squat 50/30 Kg,

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Scale 2:

FS AHAP + Standard Burpees

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Coaches Note:

Double push-up Burpee:

https://www.youtube.com/watch?v=IlUTWiFPuaA

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