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WOD: Thursday, 25 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 Min:

6 Double KB Clean & Press

Go AHAP

 

 

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WOD:

For Time:

Run 1600m

50 Target burpees

40 Toes-To-Bar

30 Slamballs 15/12 Kg

20 KB American Swings 24/16 Kg

10 HSPU

 

25:00 min Timecap

 

Scale 1:

Knees-To-Chest, KB American Swing 20/12 Kg

5 Wallwalks

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Scale 2:

 Knee Raises, KB Russian Swing and slamball AHAP, standard push-up

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Coaches Note:

The target for the burpee is the pull-up bar, you must touch with hands and it has to be higher than your max reach.

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