conditioning-battle

WOD: Friday, 16 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 Turkish Get-Up 1L – 1R

Go AHAP

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WOD:

Complete as many rounds as possible in 12 mins of:

 

3 Snatches, 50/35

6 Clean & Jerks, 50/35 Kg

9 Chest-to-bar Pull-ups

50 Double Unders

 

 

Scale 1:

Barbell 40/30 Kg, standard pull-up, side hops over barbell.

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Scale 2:

Barbell AHAP, ring row, 150 single unders

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Coaches Note:

Rx+ = 60/40 Kg Barbell

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