stormtrooper fathers day

WOD: Thursday, 4 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 9 Min

Min 1: 10 Sumo Deadlift Hi-Pull @ 40/30 Kg

Min 2: 8 Sumo Deadlift Hi-Pull @ 45/35 Kg

Min 3: 6 Sumo Deadlift Hi-Pull @ 50/40 Kg 

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WOD:

3 rounds for time of:

 

21 Deadlifts, 60/40 Kg

15 Pull-ups

9 Front Squats, 60/40 Kg

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Scale 1:

Barbell 50/35 Kg, Horizontal Ring Rows

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Scale 2:

Barbell AHAP, Jumping pull-ups

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Coaches Note:

None

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