fd0875b3a8847cb0777fed1c6d1471e6

WOD: Monday, 24 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:

Hanging L-Sit Hold

8 rounds of 10 seconds of hold followed by 20 seconds of rest

.

Benchmark 4, week 2

 

STRENGTH:

Back Squat

EMOM 6 min

6 Reps @ 60%

.

R E S T  2:00 MIN

.

Squat Clean

EMOM 7 min

1 rep @ 75%

 

.

WOD:

5 Rounds For Time:

10 Deadlifts 120/85 Kg  

20 Wallballs 20/14 Lbs

Scale 1:

Deadlift @ 60% of 1RM, wallbal 14/10 Lbsl

.

Scale 2:

AHAP

.

Coaches Note:

None

Advertisements