let them go

WOD: Tuesday, 23 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 20

1 Power Clean + Push Jerk

Build load starting @ 60% of your 1RM

Increase weight every 3 sets

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WOD:

7 rounds for time:

 

7 Clusters 60/40 Kg

7 C2B Pull-Ups

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Scale 1:

Cluster 50/30 Kg. Standard Pull-Up or Horizontal Ring Row

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Scale 2:

Cluster AHAP, jumping or banded chest to bar pull-ups

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Coaches Note:

Cluster: https://www.youtube.com/watch?v=plCzO45g9nc

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