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WOD: Wednesday, 19 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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Every 75 seconds, 9 sets

10 Deadlifts @ 40%

10 Deadlifts @ 45%

10 Deadlifts @ 55%

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WOD:

AMRAP 20 min

30m Walking Lunge Steps

25 Wallballs 20/14 Lbs 10/9’ targets

 

Scale 1:

Ball 14/10 Lbs

 

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Scale 2:

AHAP

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Coaches Note:

Rx+ = Perform lunges with the wallball held in your stomach.

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