paras wanted

WOD: Friday, 20  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:

.

Every 2 min for 10 minutes

6 Behind the neck, snach grip push-press

Build load

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WOD:

„Annie“

(10 min timecap)

50,40,30,20,10

Double Unders

Sit-Ups

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Rest 3:00

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21-15-9 For time:

Power Clean, 60/40 Kg

Front Rack Lunges, 60/40 Kg

Push Jerks, 60/40 Kg

.

Scale 1:

Annie with mountain climbers

Barbell 50/35Kg

.

Scale 2:

Annie with parallette side hops

All movements AHAP

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Coaches Note:

None

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