darkest hourWOD: Friday, 26 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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E2M For 10 Min

3 Snatch Balance

Build Load

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WOD:

10,9,8,7,6,5,4,3,2,1

Push Press 50/35 Kg

Pull-Up

 

Scale 1:

Push Press 40/30 Kg, Horizontal ring row.

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Scale 2:

Push Press AHAP. Banded or Jumping Pull-up

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Coaches Note:

Do NOT drop the bar from Over Head.

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