8076d33b2194237f8ef486a22b6246f2

WOD: Wednesday, 12 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

.

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.

.

STRENGTH:

.

Every 2 minutes for 8 minutes

 15 Barbell bent over rows

Supinated grip. Build load. Perfect form.

.

WOD:

10 Rounds For Time:

 10 Hang Power Snatches 35/25 Kg

10 Push-Ups

10 Burpees

. 

Scale 1:

Barbell 30/20 Kg, knee push-ups 

.

Scale 2:

AHAP

.

Coaches Note:

Rx+ = replace push-ups 5 ring muscle-ups

Advertisements