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WOD: Tuesday, 17 May 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

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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:

5 rounds

2 Wall Walks

5 Cossack Squats (each L&R)

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STRENGTH:

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EMOM 15 Min

Push Press

Minute 1: 5 reps @ 55% of 1RM

Minute 2: 5 reps @ 60% of 1RM

Minute 3: 5 reps @ 65% of 1RM

Repeat for a total of 5 sets.

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WOD:

AMRAP 12 min of:

12 KB American Swing, 24/16 Kg

12 Burpees

12 KB Goblet Squat 24/16 Kg

12 Box Jumps, 24/20“

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Scale 1:

KB 16/12 Kg, Box 20/18“

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Scale 2:

All movements AHAP

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Coaches Note:

None

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