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WOD: Thursday, 10 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 8×4 @ 80% Of 5RM

With a beeping clock: every 75 secs

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MetCon:

Complete as many rounds as possible in 20 minutes of:

50 double-unders

60/40 Kg. Push Jerks, 10 reps

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Scale 1:

Push Jerk 50/35 Kg, Paralette/Barbell side hops.

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Scale 2:

Push Jerk AHAP and jumping jacks.

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Coaches Note:

None

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