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WOD: Thursday, 1 September 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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E2M, 10 Min:

Bent Over Barbell Row

12 Reps. Build Load. Supinated Grip. Perfect Form.

 

 

 

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WOD:

For time:

10 Deadlift (1.5xBW)

20 Push-ups

10 Squat Clean (3/4xBW)

9 Deadlift (1.5xBW)

18 Push-ups

9 Squat Clean (3/4xBW)

8 Deadlift (1.5xBW)

16 Push-ups

8 Squat Clean (3/4xBW)

7 Deadlift (1.5xBW)

14 Push-ups

7 Squat Clean (3/4xBW)

6 Deadlift (1.5xBW)

12 Push-ups

6 Squat Clean (3/4xBW)

5 Deadlift (1.5xBW)

10 Push-ups

5 Squat Clean (3/4xBW)

4 Deadlift (1.5xBW)

8 Push-ups

4 Squat Clean (3/4xBW)

3 Deadlift (1.5xBW)

6 Push-ups

3 Squat Clean (3/4xBW)

2 Deadlift (1.5xBW)

4 Push-ups

2 Squat Clean (3/4xBW)

1 Deadlift (1.5xBW)

2 Push-ups

1 Squat Clean (3/4xBW)

 

25:00 minutes Time Cap

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Scale 1:

Deadlift @ 50% of 1RM, Power Clean @ ¾ BW, Knee Push-Ups

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Scale 2:

Go AHAP. Banded or box push-ups

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Coaches Note:

One barbell allowed.

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