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WOD: Tuesday, 22 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 7×5 @ 75% + 10Kg

 E90 Secs

 

 .

 

 MetCon:

 AMRAP 14 Min

 12 Front Squats 60/40 Kg

12 Double Push-Up Burpee

 .

 

 Scale 1:

 

Front Squat 50/30 Kg,

.

 

 Scale 2:

 

FS AHAP + Standard Burpees

 .

 

 Coaches Note:

Double push-up Burpee:

https://www.youtube.com/watch?v=IlUTWiFPuaA

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