john wayne approved

WOD: Monday, 23 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:

3 rounds

5 Barbell Roll-Outs

10 Strict, (Straight legs) Hanging Leg Raises

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STRENGTH:

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EMOM 15 Min

Push Jerk

3 @ 55%,

3 @ 60%,

3 @ 65%

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WOD:

For Time:

30 Lateral Burpee Over the Bar

30 Squat Cleans 90/50 Kg

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Scale 1:

Barbell

60/40 Kg

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Scale 2:

Hang Power Clean + Front Squat AHAP, Standard burpees

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Coaches Note:

None

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