chuck-norris-5-min-20-min-amrap

WOD: Friday, 14 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:

EMOM 10 min alternating between

 

2 rope climbs

5/3 bar dips

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WOD:

For Time:

 

50 Pistols

100m Burpee Broad Jumps

50 Thrusters 40/30 Kg

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Scale 1:

Assisted pistols of you choice. Thruster 35/25Kg

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Scale 2:

Lunges, standard burpees and AHAP Thrusters.

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Coaches Note:

None

 

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