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WOD: Monday, 10 October 2016

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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:

Pegboard Ascent

3 attempts.

Play around with it if you’ve never done it. If not strong enough, hang from it, get the feel of the pegs.

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STRENGTH:

Push Press

EMOM 10 min alternating between:

4 reps @ 80%

12 reps @ 50%

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Benchmark 3, week 2

“Isabel and/or Grace”

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WOD:

AMRAP 14 min

4 Hang Power Cleans 60/40 Kg

8 Kettlebell American Swings 24/16 Kg

12 Toes To Bar

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Scale 1:

Barbell 50/30 Kg, KB 16/12 Kg, Hanging Hi Knees

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Scale 2:

AHAP, hanging knee raises or standard sit-ups

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Coaches Note:

None

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