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WOD: Monday, 31 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:

40m Body weight Yoke Push

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Benchmark 5, week 1

2000m ROW for Time

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WOD:

AMRAP 15 Min

12 Overhead Walking Lunges 40/30 Kg

8 Bar Facing Burpees

12 Over Head Walking Lunges

8 Toes To Bar

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Scale 1:

Barbell 30/25 Kg, hanging Knee raise or knees to chest.

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Scale 2:

AHAP, Knee Raises

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Coaches Note:

If crowded, perform OH Lunges  in place, stepping forward.

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