lifting advice

WOD: Thursday, 28 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

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 2:00 minutes for 10 min

2 Power Clean

Build load.

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WOD:

With a beeping clock perform 30 seconds of work followed by 30 seconds of rest, for 12 minutes, alternating between:

 

Squat Clean 50/35 Kg

Box Jump 24/20”

score is the total reps performed in all of the intervals.

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Scale 1:

Squat Clean 40/30 Kg, Box Jump 20/18”

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Scale 2:

Hang Power Clean + Front Squat, Box Step-Ups

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Coaches Note:

None

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