motivational_words_poster-r266a9a2e6cd443fcbe286ebc15dff265_wvp_8byvr_324

WOD: Tuesday, 20 December 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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:

Skin the Cat

Work on whatever progression is ok for you. If you can do it hanging from the rings then try for 3 sets of 1-5 reps.

https://www.youtube.com/watch?v=Np_s2fnYjso

.

STRENGTH:

“Core Blaster”

Every 75 Seconds, 12 intervals. Rotate trhough:

  1. 20 Dynamic Plank
  2. 20 Weighted Sit-Ups
  3. 4 Barbell Roll-Outs

.

MetCon:

10 Rounds For TIme

40/30 Kg

7 Sumo Deadlift High-Pull

7 Front Squats

7 Push Jerks

.

Scale 1:

AHAP

.

Scale 2:

Kettlebell SDHP, Goblet Squat and S2O AHAP

.

Coaches Note:

Back to back Jerk and SDHP

Advertisements