you are a pussy

WOD: Monday, 4 July 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:

3x Alternating between

20 Hollow Rocks alternating and 20 Superman Pulsation

.

STRENGTH:

.

10 Min to establish a 1RM

Front Squat

.

WOD:

10 Rounds For TIme:

(25 min timecap)

 

10 Hang Power Cleans 50/35 Kg

15 Bar Facing Burpees

.

Scale 1:

Hang Power Clean 40/30 Kg

.

Scale 2:

5 rounds, Barbell AHAP, Standard burpees

.

Coaches Note:

None

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