65b7c3850022b5e7e79d97136efdae5cf5d52fddc62dfb53e99e5d82aaaa9418_1

WOD: Friday, 28 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:

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

Weighted Ring, Bar or Box Dips

.

WOD:

15-12-9 reps for time:

 

Power Clean 70/50 Kg

Push Jerk 70/50 Kg

 

 

 

 

Scale 1:

Barbell @ 75% of 1RM Power Clean & Jerk

.

Scale 2:

AHAP

.

Coaches Note:

Rx+ Add ring muscle-ups to the metcon

Advertisements