sohn gottes

WOD: Friday, 2 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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EMOM 10 Min

1 Hang Power Snatch + Touch n go Power Snatch

Build Load. Try to set PR

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WOD:

Complete as many rounds as possible in 20 mins of:

 

25 Burpees

15 Back Squats 50/35 kg

 

Scale 1:

Back Squat 40/30 Kg

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Scale 2:

AHAP

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Coaches Note:

Back Squat from the floor

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