ninja good man

WOD: Wednesday, 15 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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EMOM 12 Min

10 Wallballs 30/20 Lbs

10” Target

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WOD:

“The Couplet”

5 Rounds For Time Of:

30 Wallballs 20/14 Lb

30 Hang Squat Snatches 35/25 Kg

(Compare to 05/13/2016)

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Scale 1:

Ball 14/10 Lb, HSq Sn 30/ Kg

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Scale 2:

All movements AHAP

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Coaches Note:

None

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