WOD: Tuesday,  12 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:

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

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

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STRENGTH:

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12 Min to establish a

1 Rep Max Deadlift

No dropping. Return the barbell to the ground in a controlled manner.

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WOD:

Complete as many rounds as possible in 14 min of:


4 Turkish Get Ups, 16/12 Kg
6 Kettlebell American Swings, 16/12 Kg
8 Box Jump Overs, 24/20”

10 Burpees

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Scale 1:

TGU and KB American Swing 12/8 Kg, Box 20/18”

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Scale 2:

All movements AHAP

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Coaches Note:

None

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