mamado

WOD: Friday, 2 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

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THORACIC FLOW

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:

EMOM 15

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 Work up.  

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MetCon:

11 minute AMRAP

 

4 Kettlebell Clean and Jerks per Arm (24/16kg), 4 Toes to Bar

 8 Kettlebell Clean and Jerks per Arm (24/16kg), 8 Toes to Bar

 12 Kettlebell Clean and Jerks per Arm (24/16kg), 12 Toes to Bar

 16 Kettlebell Clean and Jerks per Arm (24/16kg), 16 Toes to Bar

 20 Kettlebell Clean and Jerks per Arm (24/16kg), 20 Toes to Bar

 

Workout continues in ascending pattern of 4 reps until the clock hits 11 min

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Scale 1:

16/12 Kg KB. Hanging Knee Raises

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Scale 2:

AHAP with lying leg raises.

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Coaches Note:

None

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