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WOD: Monday, 21 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:

 Weighted Plank Hold Front, L & R

for 50 sec each, 10 seconds rest in between.

(Use a Sandbag, Plate or Chains on your hip if you are able to hold an un-weighted Plank for 1 minute)

 .

 STRENGTH:

 

 .

  Smolov Jr. Strength Cycle Week 3

  Back Squat 6×6 @ 70% + 10Kg

 E90 Secs 

 .

 

 MetCon:

 4 Rounds For Time:

12 Double KB Front Rack Walking Lunges 16/12 Kg

100m Farmer’s Carry

 .

  Scale 1:

 KB 12/6 Kg,  .

 

.

  Scale 2:

 AHAP

 .

 

 Coaches Note:

Rx + = 24/16 Kg KB, 10m Hanstand Walk

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