morally opposedWOD: Tuesday, 26 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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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

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

3x

20 Hollow Rocks alternating with 20 Superman Pulsations

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STRENGTH:

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EMOM 12 Min

Build to a heavy triple Thruster, from the rack.

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WOD:

AMRAP 20 min

3 Deadlifts 110/65 Kg

5 Wall Walks

7 Pull-Ups

10 Box Jumps 30/24”

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Scale 1:

Deadlift 90/55 Kg, Wallwalk AFAP, Jumping Pull-Up, Box Jump 24/20”

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Scale 2:

Deadlift AHAP, Push-Ups, Ring Rows, Step-Ups

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Coaches Note:

Rx+ = Deadflift 140/90 Kg, HSPU, C2B Pull-Up, Burpee Box Jump 30/24”

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