der Fallschirm

WOD: Tuesday, 5 July 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:

3x Alternating between

20 Hollow Rocks alternating and 20 Superman Pulsation

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STRENGTH:

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EMOM 12 Min.

 

Thruster

 

Build to a heavy TRIPLE from the rack.

 

Score highest weight.

 

WOD:

AMRAP 20 min

 

3 Deadlifts 100/60 Kg

7 Pull-Ups

10 Box Jumps 30/24”

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Scale 1:

Deadlift 80/50 Kg, Horizontal, Box Jump 24/20”

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Scale 2:

Deadlift AHAP, Ring Rows, Step-Ups.

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Coaches Note:

None

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