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WOD: Tuesday, 18 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:

5 minutes of Triple Under practice

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STRENGTH:

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Shoulder Press + Push Press

6+6 reps E2M for 10 min

@ 70% of SP 1RM

 

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WOD:

For time:

Row, 1000 m

— then —

 

6 rounds for time of:

 

9 Front Squats, 70/50 Kg

9 Pull-ups

9 Kettlebell American Swings, 32/24 Kg

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Scale 1:

Barbell 60/40 Kg, Horizontal ring row, KB 24/16 Kg

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Scale 2:

AHAP, ring row.

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Coaches Note:

None 

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