mlk1

WOD: Tuesday, 11 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:

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:

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Deadlift

EMOM 10 min Alternating between

4 reps @ 75%

12 reps @ 55%

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WOD:

5 Rounds for time:

 

20 Double Unders

5 Chest To Bar Pull-Ups

10 Push Jerks 60/40 Kg

10 Slamballs 12/9 Kg

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Scale 1:

60 single unders, standard pull-up, barbell 50/30 Kg, Slamball 9/6 kg

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Scale 2:

AHAP with jumping pull-up or ring row. Slamball pick up.

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Coaches Note:

None

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