never as cool 1

WOD: Wednesday, 27 July 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

Before class

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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EMOM 10 Min

2 Front Squats at 85% of your 1RM

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WOD:

Complete as many rounds as possible in 18 mins of:

10 Split Jerks, 50/35 Kg

Front Rack Lunge, 50/35 Kg, 10 Steps

10 Overhead Squats, 50/35 Kg

Front Rack Lunge, 50/35 Kg, 10 Steps

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Scale 1:

Barbell movements AHAP

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Scale 2:

Scale OH Squat with front squat if range of motion is not optimal.

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Coaches Note:

None

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