give your best

WOD: Tuesday,  19 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 perform:

Back Squat 1×10 at 60% 1RM
Back Squat 1×8 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×8 at 75% 1RM

Rest 1 minute

Every 1:00 minute for 4:00 minutes

Front Squat 1×5 at 60% 1RM
Front Squat 1×5 at 65% 1RM
Front Squat 1×5 at 70% 1RM
Front Squat 1×5 at 70% 1RM

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WOD:

21-15-9 reps for time of

Power Clean & Jerk 40/30 Kg

Goblet Squat 16/12 Kg

Power Snatch 40/30 Kg

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Scale 1:

Barbell movements, 35/25 Kg KB 12/8 Kg

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Scale 2:

Hang PC&J and Hang PSnatch with standard burpees. Or 15-12-9 rep scheme. KB AHAP

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Coaches Note:

Rx+ 60/40 Kg barbell

24/16 Kg Goblet Squat

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