tally ho

WOD: Monday, 29 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:

The Shoulder 5 Daily

Lacrosse ball smash against wall

T-Spine foam roller weighted reaches

External/Internal rotated arm pull-down with rubber

Standing over head pull-down with rubber

Lateral hyper-extension with band

1 minute of work with a 10 second transition pause.

https://www.youtube.com/watch?v=FLSLjWNwRM0

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STRENGTH:

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10 Min to establish a Personal Record in:

1000m Row

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WOD:

For Time:

 

21 Turkish Get-up, Right Arm 16/12 Kg

50 Kettlebell Russian Swings 32/24 Kg

21 Kettlebell Overhead Squat – right arm 16/12 Kg

50 Kettlebell Russian Swings 32/24 Kg

21 Kettlebell Overhead Squat – left arm 16/12 Kg

50 Kettlebell Russian Swings 32/24 Kg

21 Turkish Get-up, Left Arm 16/12 Kg

 

30 min Time Cap

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Scale 1:

TGU and OHS 12/8 Kg, Russian Swing 24/16 Kg

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Scale 2:

GO AHAP, use a dumbbell if necessary.

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Coaches Note:

None 

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