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WOD: Wednesday, 5 October  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 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 10 min Alternating between

3 Hi Hang Squat Snatches @ 60% of standard Sqt Snatch

10 Toes To Bar

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WOD:

For Time:

10 C2B Pull-Up

20 Front Squats 75/50 Kg

30 Box Jumps 30/24”

40 Russian Kettlebell Swings 32/24 Kg

50 Wallballs 20/14 Lbs

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Scale 1:

Standard Pull-Up, FSquat 60/40 Kg, Box 24/20, Swing 24/16, Wallball 14/10

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Scale 2:

AHAP

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Coaches Note:

Rx+ 10 Bar Muscle Ups (Banded Muscle-Up for the females will also count as Rx+)

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