30f00e3b2f43a1c4dffda9c85cd87100

WOD: Wednesday, 26 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

.

STRENGTH:

.

12 Min to establish a 1 Rep Max

Hang Power Clean

.

WOD:

3 Rounds For Time

 

Run 200m

10 Lateral Burpee Over the Bar

10 Toes To Bar

10 Hang Power Snatches 40/30 Kg

 

Scale 1:

Hangin Knee raises, barbell 35/25 Kg

 

 

.

Scale 2:

AHAP with lying leg raises

.

Coaches Note:

None

Advertisements