asked for coffee

WOD: Wednesday, 20 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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EMOM 9 Minutes

Minute1: Deadlift 5 reps at 75% 1RM
Minute 2: Deadlift 3 reps at 85% 1RM
Minute 3: Deadlift 1+ reps  at 95% 1RM

repeat

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WOD:

Bradley

(30:00 minutes timecap)

10 rounds for time of:

 

Run, 100 m
10 Pull-ups
Run, 100 m
10 Burpees

 

Rest 30 secs

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Scale 1:

Jumping Pull-Ups

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Scale 2:

Standing ring rows

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Coaches Note:

The run is inside the box.

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