10 Gebote FschJg

WOD: Friday, 29 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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12 min to establish a max of the day

Hang Squat Snatch

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WOD:

Cindy XXX

As many reps in 20 mins as you can of:

10 Pull-ups

20 Push-ups

30 Air Squats

15 Pull-ups

30 Push-ups

45 Air Squats

20 Pull-ups

40 Push-ups

60 Air Squats

25 Pull-ups

50 Push-ups

75 Air Squats

30 Pull-ups

60 Push-ups

90 Air Squats.

 

Scale 1:

Horizontal Ring Rows, Knee Push-Ups

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Scale 2:

Standing Ring Rows, Box Push-Ups

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