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WOD: Friday, 7 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:

Every 75 seconds, 9 sets

      Snatch Balannce, 3 reps

      Behind The Neck Split Jerk, 3 reps

      Squat Snatch, 3 Reps

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Work up. Skill development.

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WOD:

AMReps in 12 Min:

30 Slamballs 15/12 Kg

20 Back Squats 40 / 30KG

30 Slamballs 15/12 Kg

16 Back Squats, 50 / 35KG

30 Slamballs 15/12 Kg

12 Back Squats, 60 / 40KG

30 Slamballs 15/12 Kg

8 Back Squats, 80 / 50KG

30 Slamballs 15/12 Kg

4 Back Squats, 100 / 70KG

30 Slamballs 15/12 Kg

AMRAP Back Squats, 120 / 80 KG

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Scale 1:

Scale with the weights of your choice, getting close to a 85% Back Squat, in the last amreps.

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Scale 2:

Same as s1 or with front squat.

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Coaches Note:

Back Squat is to be performed from the rack..

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