WOD: Monday, 11 July 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:

4 Rounds of Hurdle Jumps with 5, 20 Inch boxes.

https://www.youtube.com/watch?v=dvn5AuhY1JM

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STRENGTH:

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Every 75 seconds for 10 min (8 sets)

8 Overhead Lunges @ 50% of your 1RM OH Squat.

From the rack, in place.

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WOD:

“Fran”

With a 12 minute timecap perform

21-15-9 reps for time of:

Thruster 42.5/30Kg

Pull-Ups

Rest 3 minutes, then

4 rounds for time:

Run 200m

50 Weighted Sit-Ups 10/5 Kg Plate.

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Scale 1:

Thruster 35/25 Kg, Horizontal ring row, banded strict pull-up

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Scale 2:

Thruster AHAP, Jumping pull-up, standing ring row.

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Coaches Note:

None

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