mental touhgness

WOD: Wednesday, 09 August 2017

 

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

.

WEEKLY SPECIAL:

Core Blaster II

00:50/00:10 Work/Rest

 

Superman

Banded Good Mornings

Hollow Hold

Dynamic Plank

Crunches

.

STRENGTH:

Squat Snatch

10×2 E75 Cycling Though 60, 70 and 75%

Perform a 3 second pause at the knee

Rest 1 minute

Snatch High Pull

OTM 3

2 reps @ 90%

.

METCON:

AMRAP 12 min:

Buy in:

50x Wall Balls 20/14 Lbs

Then for the remaining time:

8 Lateral Burpee Box Jumps Overs 24/20”

6x Chest to Bar Pull Ups

4x Alternating Pistols

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Scale 1 and Masters 40+:

Wallball 14/10 Lbs, Box 20/18”, Standard Pull-Up, Jumping Lunges

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Scale 2:

Burpee + Box Step Over, Ring Rows, Standard Lunges

.

Coaches Note:

None

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