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WOD: Thursday, 1 December 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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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

THORACIC FLOW

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5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

10m Lateral Squat Walk, right side.

10m Left Side

20m Backwards Squat hops.

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 STRENGTH:

.Every 2 minutes for 10 min

12 OH Lunges (6 per side)

Build up.

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MetCon:

21-15-9

Back Squat 90/60 Kg

KB American Swing 32/24 Kg

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Scale 1:

Back Squat @ 65% of 1RM, American Swing 24/16 Kg

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Scale 2:

AHAP with Russian Swing

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Coaches Note:

From the rack.

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