Monday, 28 November, 2016
WARM UP – MOBILITY
Quick dynamic joint warm-up: Shoulder/Hip circles, thoracic rotations ect.
Dynamic squat + shoulder stretches (down dog, scorpions etc)
WOD A
10 min to work through 3-4 rounds. Partner up and alternate work/rest sets (spotting each other on the bridges as needed)
1) 20-30s Bridge hold (partners help w/ a lift from the shoulder blades to help open the shoulders and chest)
2) 20-30s Active hang L-sit or knee raise hold
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Review the 5 “Tabata This” movements and scaling options.
Athletes run through 5-10 reps of each movement to get warm before starting.
WOD B
TABATA THIS
Complete 8 tabata intervals (20s work / 10s rest) of each movement in order.
Rest 1 min between movements
Your score is the combined total of the lowest number of reps completed in any one work interval for each movement.
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Air Squats
Pull-ups
Push-ups
Ab-mat sit-ups
Row (Cal)
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Set up rowers for 20s on / 10s rest so they reset between each interval.
Classes larger that 14 must stagger the second heat by 5 min
(25-30 min)
ACCESSORY
Crossover symmetry “Recovery”
Roll out and stretch quads & lats
