just wanna raid

WOD: Thursday, 15 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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EMOM 10

2 Power Snatch + 1 Hang Squat Snatch

@ 70%

 

 

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WOD:

4 rounds for time of:

Run, 400 m

10 Burpee Pull Ups

 

Scale 1:

5 Pull-Ups or ring rows + 5 Burpees

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Scale 2:

5 ring rows + 5 burpees

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Coaches Note:

None

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