wise man

WOD: Monday, 22 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:

10 min to learn and practice Strict Handstand Push-Ups or

 Handstand holds against the wall.

If you have at least 3 strict, practice your kipping.

Use all the progressions that you want.

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STRENGTH:

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EMOM 10

1 Squat Jerk + 1 Sotts Press

Build Up. Skill Focus

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WOD:

3 Rounds For Time:

50 Double Unders

15 Power Cleans 40/30 Kg

10 Burpees

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Scale 1:

20 Double Unders or 150 Single Unders

Barbell 35/25 Kg

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Scale 2:

150 Single Unders, barbell AHAP

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Coaches Note:

Jerk From The Rack. Don’t forget to use the shiny old bars not to damage the Olympic ones.

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