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WOD: Monday, 17 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:

5 minutes of Triple Under practice

(Double under for beginner)

.

Benchmark 4, week 1

“Nancy”

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 43/30 Kg

.

Strength:

EMOM 15 Min

3 Power Cleans @ 60%

3 Power Cleans @ 65%

3 Power Cleans @ 70%

Scale 1:

N/A

.

Scale 2:

N/A

.

Coaches Note:

Scale Nancy’s weight as necessary

Power Cleans are not touch and go.

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