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WOD: Wednesday, 10 August 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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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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AMRAP 22 Min

 

Row 250m

25 Wallballs 20/14 Lbs, 10’ target

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STRENGTH:

Every 75 seconds for 10 Min (8 sets)

 

2 Power Clean + 1 Squat Clean starting at 70% of your 1RM Squat Clean

Build Up.

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Scale 1:

Wallball 14/10 Lbs

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Scale 2:

Wallball AHAP, 9’ target

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Coaches Note:

In case that we get crowded, substitute the Row with 150 Double Unders or 300 Single Unders and/or also 50/30 Calories in the Assault Bike.

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