billie-jean-king-athlete-champions-keep-playing-until-they-get-it

WOD: Friday, 21 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

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WEEKLY SPECIAL:

5 minutes of Triple Under practice

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STRENGTH:

As Many Reps, as heavy as form allows in 7 minutes of:

Weighted Strict Pull-Ups

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WOD:

50,40,30,20,10 reps for time of:

 

Double Unders

Kettlebell Russian Swing 32/24 Kg

 

 

 

 

Scale 1:

Mountain climbers and Russian swing 24/16 Kg

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Scale 2:

AHAP with parallette side hps

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Coaches Note:

None

 

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