third monkey

WOD: Monday, 15 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 min of Tire Flips. Alone or in teams, practice good form and explosiveness.  

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STRENGTH:

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Back Squat Work

EMOM 3 min

Back Squat at 70% x 5 reps

Rest 1:00 min

EMOM 2 min

1 Back Squat Tempo (10-0-10-0) @ 60%

1 Back Squat Tempo (10-0-10-0) @ 65%

Rest 1:00 min

EMOM 2 min

Back Squat 70% x 5 reps

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WOD:

AMRAP 15

 

Run 200m

7 Hang Power Cleans 60/40 Kg

7 Push Jerks 60/40 Kg

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Scale 1:

Barbell 50/35 Kg

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Scale 2:

AHAP

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Coaches Note:

There are four numbers that constitute the tempo of an exercise, so it may look something like this:

 

10-0-10-0

The first number (10) is the eccentric, or lowering, component of the lift.

The second number (0) denotes any pause at the midpoint.

The third number (10) is the concentric, or lifting, component.

Finally, the fourth number (0) denotes any pause at the top.

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