be-a-man2

WOD: Wednesday, 21 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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Deadlift Work

Every 75 seconds 9 sets, alternate between:

Set 1: 12 Deadlifts @ 70% of your 1RM

Set 2: 10 Romanian Deadlifts @ 65%

Set 3:  8 (4-4) Single Leg Deadlifts  @ 45%

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WOD:

AMRAP 12 min

5 Box Jumps 36/30”

10 Slamballs 15/12 Kg

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Scale 1:

Box 30/24, 12/9 Kg

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Scale 2:

Box Step Up AHAP, Slamball pick-up

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Coaches Note:

Use a 20 Kg plate on top your 30 and 24 inch box to reach the prescribed height.

Romanina Deadlift: https://www.youtube.com/watch?v=wGvX-_pwIKA&feature=youtu.be

Single Leg DL: https://www.youtube.com/watch?v=iDV8r5u6En0

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