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WOD: Thursday, 11 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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For Time:

 

Run 1000m

20 Deadlifts 140/105 Kg

Run 1000m

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STRENGTH:

EMOM 15 min

Minute 1: 5 OH Squats @ 55% of 1RM

Minute 2: 5 OH Squats @ 60%

Minute 3: 5 OH Squats @ 65%

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Scale 1:

Deadlift at 90% of 1RM

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Scale 2:

Deadlift HAP

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Coaches Note:

OH Squat From The Rack. Deadlift should be in a controlled manner at all times, no letting go of the bar when you reach full extension.

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