walk in the woods

WOD: Friday, 8 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

3 Touch n Go Power Snatch

Build Load

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WOD:

“CindyLand

Ladder in 16 minutes:

3 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

10 Clean & Jerk 50/35 Kg

3 Rounds Of Cindy

10 Clean & Jerk 60/45 Kg

3 Rounds Of Cindy

10 Clean & Jerk 70/55 Kg

3 Rounds of Cindy

Remaining Time: Max Reps Clean & Jerk 80/65 Kg

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Scale 1:

Jumping pull-ups

C&J 40/50/60 Kg.

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Scale 2:

Ring Rows, Box Push-Ups, Hang Power C&J AHAP

 

Coaches Note:

No dropping. If you drop the bar the rep will not count.

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