hide behindWOD: Tuesday, 24 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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Every 2 minutes for 10 minutes

3 Hi Hang Power Snatch ,

build load.

.

WOD:

For time:

20 Wallwalks

30 Box Jumps, 30/24”

40 Kettlebell SDHP, 24/16 Kg

50 Wall Balls, 20/14 lbs

.

Scale 1:

10, 20, 30 and 40 reps of each.

Scale weight and height as necessary.

.

Scale 2:

5, 20,30 and 40 reps

KB and Wallball AHAP

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Coaches Note:

None

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