slow to anger

WOD: Thursday, 7 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:

.

Push Press

EMOM 10 min

Odd Minutes: 12 reps @ 50% of 1RM

Even Minutes: 4 reps @ 80% of 1RM

.

WOD:

2 Rounds For time:

10 KB American Swings 24/16 Kg

15 Back Squats, 40/30 Kg

20 KB American Swings 24/16 Kg

30 Back Squats, 40/30 Kg

25 KB American Swings 24/16 Kg

45 Back Squats, 40/30 Kg

15 KB American Swings 24/16 Kg

30 Back Squats, 40/30 Kg

10 KB American Swings 24/16 Kg

15 Back Squats, 40/30 Kg

.

Scale 1:

Back Squat 30/20 Kg, Swing 16/12 Kg.

.

Scale 2:

All movements AHAP

.

Coaches Note:

No rack allowed. No dropping the barbell or the rep will not count.

Advertisements