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WOD: Friday, 18 Novemeber 2016

 

 WARM UP:

  Foam Rolling & Basic 4 Stretching

 5 minutes of rowing, jump rope or assault bike.

  before class

  .

 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

 .

 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)

 .

 STRENGTH:

  .

  Smolov Jr. Strength Cycle Week 2

  Back Squat 10×3 @ 85% + 5Kg

 EMOM

  .

  MetCon:

 30, 20 and 10 reps for time of:

 Hang Power Clean 60/40 Kg

Bar Facing Burpee

Overhead Squat 50/35 Kg

  .

  Scale 1:

 HPC 40/25 Kg, OH Squat 30/15 Kg

 .

  Scale 2:

 All movements AHAP

 .

  Coaches Note:

Only one barbell allowed.

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