be a good man

WOD: Wednesday, 17 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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SADIV DEADLIFT SET

 

Load a barbell with 60% of your Deadlift 1RM and perform As Many Reps As Possible in 12 minutes.

Minimum of 20 reps.

Each rep should be performed with maximal speed from the floor.

Release the bar completely between reps (this doesn’t mean dropping); rest until you’re ready, and repeat.

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WOD:

Buy in: 100 Weighted Sit-Ups with 10/5 Kg Plate, then…

4 Rounds For Time

50 Double Unders

30 Push-Ups

Cash Out: 100 Abmat Sit-Ups

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Scale 1:

150 Single Unders, Knee Push-Ups

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Scale 2:

100 Single Unders, Box or Wall Push-Ups

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Coaches Note:

The bar is not dropped, the bar should be released once is in the ground and then picked up again.

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