pukie-shirt

WOD: Thursday,  22 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:

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

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STRENGTH:

Power Clean

4 sets – E90 secs – 10 Reps @ 60% of 1RM – Touch n Go.

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MetCon:

“Mr. Dean”

AMRAP 20 Minutes

15 Burpees

20 Push Press 40/30 Kg

100m Shuttle Run

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Scale 1:

AHAP

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Scale 2:

AHAP

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Coaches Note:

None

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