i heard sth

WOD: Monday, 1 August 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

 

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:

3x

10 Pull-Apart with rubber band

5 Sotts Press with technique barbell or broom stick or regular barbell.

 

https://www.youtube.com/watch?v=XlvY3TRrL-Q

 

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STRENGTH:

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EMOM 13 Min

3 Mid Hang, Squat Snatch @ 60% of 1RM

with a 3 second pause at the bottom of the squat.

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WOD:

For time:

21 Overhead Squats, 40/30 Kg

21 Push-ups

Shuttle Run, 150 m

15 Overhead Squats, 40/30 Kg

15 Push-ups

Shuttle Run, 100 m

9 Overhead Squats, 40/30 Kg

9 Push-up

Shuttle Run, 50 m

9 Deadlifts 60/40 Kg

9 OTB Burpee

Shuttle Run 100 m

15 Deadlifts 60/40 Kg

15 OTB Burpee

Shuttle Run 150m

21 Deadlifts 60/40 Kg

21 OTB Burpee

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Scale 1:

OH Squat 30/20 Kg, Deadlift 40/30 Kg. Knee Push-Ups. 

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Scale 2:

Brooms stick only OH Squat, Deadlift AHAP. Wall or box push-Ups.

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Coaches Note:

One barbell only, Shuttle runs inside the box.

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