dead in a ditch

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:

.

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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