WOD: Thursday, 14July 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:

4 Rounds of Hurdle Jumps with 5, 20 Inch boxes.

https://www.youtube.com/watch?v=dvn5AuhY1JM

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STRENGTH:

.

EMOM 15 min

Min 1:  5 Push Press @ 50% of 1RM

Min 2: 5 Push Press @ 55% of 1RM

Min 3: 5 Push Press @ 60% of 1RM

repeat

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WOD:

2 Rounds For Time:

50 Double Unders

10 Power Snatch 42.5/30 Kg

40 Double Unders

8 Power Snatch 42.5/30 Kg

30 Double Unders

6 Power Snatch 42.5/30 Kg

20 Double Unders

4 Power Snatch 42.5/30 Kg

10 Double Unders

2 Power Snatch 42.5/30 Kg

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Scale 1:

50 Over the bar Hops

10 Power Snatch 35/25 Kg

40 Over the bar Hops

8 Power Snatch 35/25 Kg

30 Over the bar Hops

6 Power Snatch 35/25 Kg

20 Over the bar Hops

4 Power Snatch 35/25 Kg

10 Over the bar Hops

2 Power Snatch 35/25 Kg

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Scale 2:

50 Mountain Climbers

10 Hang Power Snatch AHAP

40 Mountain Climbers

8 Hang Power Snatch AHAP

30 Mountain Climbers

6 Hang Power Snatch AHAP

20 Mountain Climbers

4 Hang Power Snatch AHAP

10 Mountain Climbers

2 Hang Power Snatch AHAP

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Coaches Note:

4 Burpee penalty for dropping the bar. Snatches MUST be Touch n Go

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