creed

WOD: Thursday, 29 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:

20m Back Rack Yoke Carry

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STRENGTH:

Back Squat

EMOM 10, 2 Reps starting @ 65%. Work Up

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MetCon:

For 3 Cycles

AMRAP 3 Minutes

3 HSPU

6 Target Burpees (6” above reach)

9 Deadlifts 85/60 Kg

Rest 1 minute. Restart

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Scale 1:

Push Press @ 60% of 1RM, Deadlift 70/55 Kg

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Scale 2:

Push Ups. DL AHAP

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Coaches Note:

None

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