4595940

WOD: Thursday, 3 November 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:

40m Body weight Yoke Push

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STRENGTH:

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EMOIM 15

3 sets of 5 Front Squats @ 75%

3 Sets of 5 Overhead Squats @ 70%

3 Sets of 5 Back Squats @ 65%

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WOD:

5 rounds for time of:

7 Box Jumps, 24/20”

7 Push Jerks, 50/35 Kg

7 Burpees

Scale 1:

Box 20/18”, PJerk 40/30 Kg

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Scale 2:

AHAP, Step-Ups

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Coaches Note:

Rx+ 60/40 Kg

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