ride the lightning

WOD: Wednesday, 31 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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Lunge Work

Every 75 seconds 9 sets, alternate between:

Set 1: 10 Push Press @ 60% of your 1RM Push Press

Set 2: 8 behind the neck push press @ 50% of your 1RM Push Press

Set 3: 6 Strict Press @ 40% of your 1RM Push Press

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WOD:

3 rounds for time of:

 

200m Run

10 Box Jumps 30/24”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

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Scale 1:

Box 24/20”, Horizontal Ring Row, Knee Push-up

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Scale 2:

Box Step-Up, Jumping Pull-Up or banded. Wall or box push-Ups.

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Coaches Note:

None

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