exercise or train

WOD: Tuesday, 08 August 2017

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:

Core Blaster II

00:50/00:10 Work/Rest

 Superman

Banded Good Mornings

Hollow Hold

Dynamic Plank

Crunches

.

STRENGTH:

Thruster

5×3 E75 From the rack, work up.

.

METCON:

15 min AMRAP

10 American Swings 32/24 Kg

10 Push Presses 60/40 Kg

10 Goblet Squats 32/24 Kg

.

Scale 1 and Masters 40+:

Russian Swing 32/24 Kg, Push Press 40/30 Kg, Goblet Squat 24/16 Kg

.

Scale 2:

All movements AHAFA, 7 reps instead of 10.

.

Coaches Note:

None

Advertisements