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WOD: Wednesday, 9 Novemnber 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:

Overhead Squat bottom hold

10 rounds, 15 Seconds of Work, followed by 30 seconds of rest

Work with a light barbell or the broom stick. Work on Ass to the Grass, shoulder and spine stability.

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STRENGTH:

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3 Rounds On The Minute

Minute 1: 3 Negative HSPU

Minute 2: 4 Strict Toes To Bar

Minute 3: 5 Ring Dips

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MetCon:

2016 Regional Events 3&4 Scaled

For time:

52 Wallballs 20/14 Lb

26 pull-ups

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Rest  1 minute

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Then, 4 rounds for time of:

14 one-legged squats, alternating

15 power cleans 50/35 Kg

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Scale 1:

Wallball 14/10 Lb, Jumping pull-Up, box or assisted Pistols, Power Clean 40/25 Kg

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Scale 2:

Wallball AHAP in low target.  Ring row, Lunges, Hang Power Clean AHAP

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Coaches Note:

None

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