new-strain-idiots

WOD: Tuesday, 20 September 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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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

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THORACIC FLOW

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

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WEEKLY SPECIAL:

3 Rounds

8 KB Windmills (4L, 4R), pick load.

1x Through Monkey bars

https://www.youtube.com/watch?v=ITSmgn_BQgY

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STRENGTH:

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EMOM 10

Shoulder Press

5 reps @ 70% of 1RM

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WOD:

3 Rounds For Time:

Run 800 m

20 T2B

20 OH Lunges (In place, step back) 40/30 Kg

Scale 1:

Hanging Knees To Chest, Barbell 35/25 Kg

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Scale 2:

Replace T2B with Weighted or Standard sit-ups, Use barbell AHAP and do back rack lunges.

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Coaches Note:

None

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