holy damage

WOD: Friday, 5 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 10 Min

Complex:

3 Push Press + 2 Front Squats + 1 Power Clean

Build Up. From the rack.

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WOD:

Complete as many rounds as possible in 10 mins of:

 

20 Alternating Kettlebell Cleans, 24/16Kgs

15 Kettlebell Russian Swings, 24/16 Kg

10 Burpee Box Jumps, 24/20 in.

 

 

Scale 1:

KB 16/12 Kg, Box 20/18”

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Scale 2:

KB AHAP, Burpee Step-Up

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Coaches Note:

Only one KB is required. 

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