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WOD: Thursday, 17 Novemeber 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

 .

 WEEKLY SPECIAL:

 20m Contralateral Crawl

10 Pistol Squats

(Progressions will be shown in class)

 

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STRENGTH:

 .

 Smolov Jr. Strength Cycle Week 2

 Back Squat 8×4 @ 80% + 5Kg

 With a beeping clock: every 75 secs

 .

 MetCon:

 For time:

 150 Double Unders

 50 Goblet Squats, 24/16 kg

 40 Push-ups

 30 Kettlebell Snatches, 24/16 kg

 20 Dips

 10 Burpee (6 Reach)

 .

 Scale 1:

 Mountain Climbers, Goblet Squats and KB Snatches16/12 kg Box or Knee Push-ups,

 .

 Scale 2:

 Jumping Jacks, Goblet Squats and KB Snatches AHAP  Box or Knee Push-ups,Standard Burpees.

 .

 Coaches Note:

 The target for the burpees is the pull-up bar. KB Snatches from the swing, one arm 15, then the other, this means alternating arms is not allowed.

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