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WOD: Friday, 17  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

Front Squat 10×3 @ 85% + 10 Kg

EMOM 10 min

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WOD:

For time:
30 Deadlifts, 80/60 Kg

50 Walking Lunges
20 Squat Clean & Jerks, 60/40 Kg

50 Walking Lunges
10 Squat Snatches, 50/30 Kg

50 Walking Lunges

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Scale 1:

Deadlift 70/50Kg, Sq C&J 50/35Kg, Sq Sn 40/25Kg

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Scale 2:

All movements AHAP

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