circus monkeys 2

WOD: Wednesday, 4 May 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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

SledgeHammer Strikes (10 Right, 10 Left)

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STRENGTH:

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EMOM 10 Min

Clean Deadlift + High-Hang Squat Clean + Squat Clean – 70% (Of Sq Clean) x (1+1+1)

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WOD:

“Karen”

(Timecap 12 minutes)

150 Wallballs 20/14 Lb

Rest 3 minutes

AMRAP 6 Minutes:

7 Pull-Ups

7 Push-Ups

7 Toes To Bar

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Scale 1:

Karen 14/10 Lbs

Jumping Pull-Up, Knee Push-Ups, Hanging Hi Knees

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Scale 2:

Karen AHAP

Ring Row, Box Push-Up, Sit-Ups

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Coaches Note:

Everyone is to hit the high target for Karen, males and female Rx athletes.

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