weak peopleWOD: Tuesday, 30 August 2016

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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 Minutes to establish a Personal Record in:

100 Assault Bike Calories For Time

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WOD:

Buy in: 30 Lateral Burpees

 

 

Then:

 

5 rounds for time:

 

12 Hang Power Clean & Jerks 45/30 Kg

9 Thursters 45/30 Kg

6 Power Snatches 45/30 Kg

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Scale 1:

Barbell 35/25 Kg

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Scale 2:

GO AHAP, Use a 10/7 Kg Technique barbell.

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Coaches Note:

Time starts running after the burpees.

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