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WOD: Monday, 8 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

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THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

5 minutes to learn and practice kipping pull-ups and kipping toes-to-bar

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WOD:

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10 rounds, each round for time, of:

5 Thrusters, 50/35 Kg

10 Pull-ups

Shuttle Sprint, 100 m

 

Rest 1 min between each round.

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STRENGTH:

Every 90 seconds for 12 Minutes (8 Sets)

  1. 2 Touch n Go Power Snatches @ 50%
  2. 2 Touch and Go Power Snatches @ 60%
  3. 2 Touch and Go Power Snatches @ 70%

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Scale 1:

Thruster 40/25 Kg, Horizontal Ring Row 

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Scale 2:

Thruster AHAP, Jumping Pull-Up

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Coaches Note:

Shuttle runs inside the box.

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