WOD: Tuesday, 13 September 2016

WOD: Tuesday, 13 September 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

 

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

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

Agility Drills

2 Rounds of

Shuttle Run 40m /Lunge 40m

Shuttle Run 40m /Bear Crawl 40m

Shuttle Run 40m /Crabwalk 40m

Shuttle Run 40m /Inchworm 40m

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STRENGTH:

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E2M for 10min

15 Back Squats @ 60% of 1RM

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WOD:

7 rounds for time of:

 

12 Unbroken Thrusters, 35/25 Kg

9 Toes To Bar

Run (wallball), 20/14 lbs, 200 m

 

Scale 1:

Thruster 30/20 Kg, Hanging Knee Raises, Wallball 14/10 Lb

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Scale 2:

GO AHAP, Sit-ups or lying leg raises, run without the ball.

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Coaches Note:

20 Mountain Climbers for every time you break the thruster