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WOD: Monday, 18 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:

7 min of Rope Climb practice

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STRENGTH:

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Every 75 seconds for 10 min (8 sets)

8 Front Rack Lunges @ 55% of your 1RM Front Squat.

From the rack, in place.

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WOD:

Complete as many rounds as possible in 10 mins of:


Farmer’s Walk, 24/16 Kg, 20 m
8 Handstand Push Ups
6 Double Kettlebell Squat Cleans, 24/16 Kg

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Scale 1:

Farmer Walk and Sqt Clean 16/12 Kg, Box HSPU

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Scale 2:

KBs AHAP, 2 wall walks AFAP or 5 push-Ups instead of HSPU

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Coaches Note:

None

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