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WOD: Tuesday, 8 November 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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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:

Overhead Squat bottom hold

10 rounds, 15 Seconds of Work, followed by 30 seconds of rest

Work with a light barbell or the broom stick. Work on Ass to the Grass, shoulder and spine stability.

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STRENGTH:

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Smolov Jr. Strength Cycle Week 1

Back Squat 7×5 @ 70% Of 5RM

With a beeping clock, every 90 seconds

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MetCon:

2 Rounds For time:

15 Box Jumps, 30/24”

10 Squat Snatches, 40/25 Kg

15 Power Clean & Jerks, 60/35 Kg

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Scale 1:

Box Jump 24/20”, Sqt Snatch 35/20 Kg, PC&J 40/15 Kg

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Scale 2:

All movements AHAP

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Coaches Note:

One barbell only.

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