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WOD: Friday, 12 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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4 Rounds For Time:

 

8 Squat Cleans 60/40Kg

8 Bar Facing Burpees

8 HSPU

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STRENGTH:

15 Min to establish a 2Rep Max

Bench Press

 

Scale 1:

SQCL 50/30 Kg, 3 Wallwalks

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Scale 2:

Hang SQCL AHAP, box HSPU or Push-Ups

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Coaches Note:

Add one extra burpee to your work if you have to drop the barbell from your shoulders. 

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