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WOD: Thursday, 24 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 8×4 @ 80% + 10 Kg+

every 75 secs

  .

  MetCon:

 Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata KB Russian Swings 24/16 Kg
Rest 1 min
Tabata Box Jump 24/20”
Rest 1 min
Tabata Double Unders

 .

  Scale 1:

 KB Swing 16/12 Kg, Box Jump 20/18”, Paralette Side Hops

 

 Scale 2:

KB Swing AHAP, Box Step-Ups, Single unders.

  Coaches Note:

 Score is the lowest number of reps attained in each tabata.

Tabata is 10 rounds of 20 seconds of work, followed by 10 seconds of rest.

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