four moods

WOD: Wednesday, 24 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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Lunge Work

Every 75 seconds for 15 minutes, alternate between:

Set 1: 8 Back Rack Lunges @ 60% of your 1RM Back Squat

Set 2: 10 Front Rack Lunges @ 50% of your 1RM Back Squat

Set 3: 12 OH Lunges @ 35% of your 1RM Back Squat

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WOD:

For 5 cycles

AMRAP 3:00 Min

3 Power Snatches 50/35 Kg

6 Push-Ups

9 Wallballs 20/14 Lb 10’ Target

 

Rest 1:00 between each cycle.

For each cycle restart the AMRAP

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Scale 1:

Power Snatch 40/25 Kg

Knee or banded Push-Ups

Wallball to 9’ target

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Scale 2:

Barbell and ball AHAP, box push-ups

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Coaches Note:

Lunges from the rack, step forward.

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