stand up 8

WOD: Tuesday,  28 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:

2x Through Monkeybars

20m Inchworms

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STRENGTH:

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Every 2 minutes for 10 min

10 Touch n go Power Snatches

Build Load

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WOD:

“Olly”

With a 40/30 Kg barbell Complete as many rounds and reps as possible in 20 minutes of:

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High-Pull

Every exercise must be unbroken: 3 bar facing burpee penalty for letting go or pausing in the SDHP

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Scale 1:

30/25 Kg

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Scale 2:

All movements AHAP

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Coaches Note:

None

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