WOD: Wednesday, 14 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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Jerk Work
Every 75 seconds 9 sets, alternate between:
Set 1: 8 Push Jerks @ 65% of your 1RM
Set 2: 6 Split jerks @ 60%
Set 3: 4 Squat Jerks @ 55%
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WOD:
4 Tabatas:
Slamballs 15/12 Kg
Air Squats
KB American Swings 24/16 Kg
Box Jumps 24/20”
Scale 1:
Slamball 12/19, Swing 16/12Kg, Box 20/18”
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Scale 2:
AHAP
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Coaches Note:
None
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