blowing-in-the-wind

WOD: Friday, 23 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

6 Barbell Good Mornings @ 30% of your Deadlift 1 rep max.

Keeping the lower back arched as much as possible, if you lose lower back tension, decrease the weight or come back of the movement sooner. Knees slightly bent.

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WOD:

3 Rounds for time

Run 400 m

50 Switch Jumps

50 KB Russian Swings 32/24 Kg

 

Scale 1:

Jumping squat, KB 24/16 Kg

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Scale 2:

Standard Air Squat, KB AHAP

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Coaches Note:

Rx+ 40/32 Kg Kettlebell

Switch Jumps:

https://www.youtube.com/watch?v=74_DSm_rF2s

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