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WOD: Wednesday, 2 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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12 Min to establish a 1 Rep Max

Hang Power Snatch

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WOD:

As many reps in 15 mins as you can of:

 

3 Thrusters, 45/30 Kg

3 Pull-ups

6 Thrusters, 45/30 Kg

6 Pull-ups

9 Thrusters, 45/30 Kg

9 Pull-ups

12 Thrusters, 45/30 Kg

12 Pull-ups

15 Thrusters, 45/30 Kg

15 Pull-ups

18 Thrusters, 45/30 Kg

18 Pull-ups

21 Thrusters, 45/30 Kg

21 Pull-ups….

Scale 1:

Barbell 35/25 Kg, Bent Over Row instead of pull-up at 35/24 Kg as well

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