speak against evil

WOD: Thursday, 30 June 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

.

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

.

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

.

WEEKLY SPECIAL:

2x Through Monkeybars

20m Inchworms

.

STRENGTH:

.

Every 3 minutes for 9 minutes

12 Overhead Squats @ 67% of1RM

.

WOD:

Run 800 m with a 15/12 Kg Slamball

then

21-15-9

Kettlebell American Swings 24/16kg

Clean & Jerk  50/35kg

.

Scale 1:

KBS 16/12 Kg, C&J 40/25 Kg

.

Scale 2:

Russian Swing, HPC&J AHAP

.

Coaches Note:

None

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