f4ceb7d51abd9c3643e9b093154f9522

WOD: Thursday, 20 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

.

STRENGTH:

.

EMOM 12 min

2 Turkish Get-Ups 1L/1R

AHAF

.

WOD:

AMRAP 20 min :

 

5 Thrusters 40/30 Kg

7 Hang Power Cleans 40/30 Kg

10 SHP 40/30 Kg

Scale 1:

AHAP

.

Scale 2:

AHAP

.

Coaches Note:

Rx+ = 50/35 Kg

Advertisements