survival tips

WOD: Tuesday, 16 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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Front Squat

With a beeping clock

Interval 1:  80% for 3 reps

 

Interval 2: REST

Subtract 10Kg then complete the following:

 

Interval 3:2 Front Squats Tempo (5-0-5-0)

 

Interval 4: 2 Front Squat NO Tempo

 

Interval 5: 2 FS Tempo (5-0-5-0)

 

Interval 6:2 FS NO Tempo

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WOD:

For Time:

Run 400m

50 KB Russian Swings 24/16 Kg

Run 400m

50 KB Goble Squats 24/16 Kg

Run 400m

50 Pull-Ups

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Scale 1:

KB 20/12 Kg, Horizontal Ring Row

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Scale 2:

KB AHAP, Jumping Pull-Up

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Coaches Note:

5-0-5-0

The first number (5) is the eccentric, or lowering, component of the lift.

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

The third number (5) is the concentric, or lifting, component.

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

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