evolution men

WOD: Monday, 25 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

.

WEEKLY SPECIAL:

2 Min Max Reps Double Unders

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STRENGTH:

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EMOM 10 min

2 Push Press

Build load.  

.

WOD:

5 Rounds For Time:

12 Double KB Thrusters 16/12 Kg

12 Burpees

.

Scale 1:

KB 12/8 Kg

.

Scale 2:

KB AHAP or Technique bar.

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Coaches Note:

None

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