gaping holes

WOD: Tuesday, 26 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:

2 Min Max Reps Double Unders

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STRENGTH:

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Every 2 min for 10 min

5 Deadlift

Build up

.

WOD:

For 5 cycles:

 

AMRAP in 3 mins of:

 

15 Slamballs, 12/9 Kg

15 Push Press, 50/35 Kg

10 One Arm KB Snatch Alternating, 16/12 Kg

 

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

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Scale 1:

Slamball 9/6  Kg, PP 40/30 Kg, KB Snatch 12/8 kg

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Scale 2:

All movements AHAP

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Coaches Note:

None

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