bitter or better

WOD: Friday, 19 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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4 Rounds For Quality:

12 Min timecap

 

16 Bulgarian Split Squats 12/8Kg

20 Babell Hip Thrusts 30/25Kg

16 KB Front Rack Step-Ups 12/8Kg

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WOD:

5 rounds for time:

20 Medball Over the Shoulder 23/15 Kg

20 Slamball Squats (hug it to your chest) 23/15 Kg

 

Scale 1:

Ball 15/12 Kg,

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Scale 2:

Ball AHAP

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Coaches Note:

The ball must be hugged in front of your chest to follow the prescription; any other style of squat would be considered scaled. 

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