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WOD: Friday, 11 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

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WEEKLY SPECIAL:

Core Blaster II

00:50/00:10 Work/Rest

 Superman

Banded Good Mornings

Hollow Hold

Dynamic Plank

Crunches

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 STRENGTH

 Overhead Squat

10×3 OTM

Work Up

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METCON:

Three rounds of:

Slamball Over-the-Shoulder, 23/15 Kg (Reps)
Double Unders, (Reps)
Toes-To-Bar, (Reps)
KB Snatch, 24/16 Kg (Reps)
Row (Calories)

Rest 1 minute

In this workout you move from each of five stations after 50 seconds.The clock stops for 15 seconds between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Scale 1 and Masters 40+:

Mountain Climbers, Barbell Roll-Outs, KB C&J

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Scale 2:

Same as S1

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Coaches Note:

None

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