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WOD: Thursday, 18 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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E2M, 10 MIN

12 SHOULDER PRESS

 

Build Load

 

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WOD:

AMReps 12 Min:

2 Sumo Deadlift High-Pull, 45/30 kg

2 Lateral Burpee Over Barbell

4 Sumo Deadlift High-Pull, 45/30 kg

4 Lateral Burpee Over Barbell

6 Sumo Deadlift High-Pull, 45/30 kg

6 Lateral Burpee Over Barbell

8 Sumo Deadlift High-Pull, 45/30 kg

8 Lateral Burpee Over Barbell

10 Sumo Deadlift High-Pull, 45/30 kg

10 Lateral Burpee Over Barbell

12 Sumo Deadlift High-Pull, 45/30 kg

12 Lateral Burpee Over Barbell

14 Sumo Deadlift High-Pull, 45/30 kg

14 Lateral Burpee Over Barbell

16 Sumo Deadlift High-Pull, 45/30 kg

16 Lateral Burpee Over Barbell

18 Sumo Deadlift High-Pull, 45/30 kg

18 Lateral Burpee Over Barbell

20 Sumo Deadlift High-Pull, 45/30 kg

20 Lateral Burpee Over Barbell.

 

Scale 1:

Barbell 35/25 Kg

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Scale 2:

 AHAP

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Coaches Note:

None

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