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WOD: Tuesday, 4 October 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:

3 min work

Depth Jumps

From a 20 kg plate to two stacked up.

Play with different heights.

The purpose is to keep the body in a straight line and not losing the bounce momentum of the jump.

https://youtu.be/egnoXByP6ck

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STRENGTH:

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EMOM 12 min Alternating between

5 Hi Hang Power Clean @ 60% of your standard Power Clean

8/7 Ring Dips

Scale ring dips as necessary.

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WOD:

27 – 21 – 15 – 9

Calories in Rower or Assault Bike

Thruster 35/20 Kg

Scale 1:

Thruster 30/15 Kg

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Scale 2:

AHAP

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Coaches Note:

If we get crowded perform the following pattern

100-27, 80-21, 60-15, 40-9

Double Unders

Thrusters

RX+ = Behind the neck Thruster.

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