without valor

WOD: Wednesday, 29 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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EMOM 10 min

5 Hang Power Cleans @ 60/35 Kg

.

WOD:

AMRAP 12 min

3 Strict Pull-Ups

6 Shoulder Press 35/25 Kg

9 Burpees OTB

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Scale 1:

Horizontal Ring Row, Shoulder Press 20/15 Kg

.

Scale 2:

Standing Ring Row, SP AHAP

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Coaches Note:

None

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