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WOD: Thursday, 27 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:

Hanging L-Sit Hold

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

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STRENGTH:

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EMOM 10 Min

3 Push Presses + 3 Push Jerks @ 70% of 1RM Push Press

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WOD:

AMRAP 14 Min

30 KB American Swings 32/24 Kg

20 KB Goblet Squats 32/24 Kg

10 Box Jumps 24/20”  

Scale 1:

KB Russian Swing or 24/16 Kg, Box 20/18”

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Scale 2:

AHAP, Step-Ups

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Coaches Note:

None

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