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WOD: Wednesday, 16 November 2016

 

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

 .

 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

 . 

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

 .

 WEEKLY SPECIAL:

.

 20m Contralateral Crawl

10 Pistol Squats

(Progressions will be shown in class)

 .

 STRENGTH:

.

 3 Rounds On The Minute

 Minute 1: 10 Weighted Sit-Ups

 Minute 2: 8 Toes To Bar

Minute 3: AMReps Double Unders

.

 MetCon:

.

 Complete as many rounds as possible in 20 mins of:

 1 Deadlift, 60/40 Kg

 1 Clean, 60/40 Kg

 1 Front Squat, 60/40 Kg

 1 Jerk,60/40 Kg

.

 

Scale 1:

 Barbell 40/25 Kg

 .

 Scale 2:

 All movements AHAP; Hang PC Push Press.

.

 Coaches Note:

No dropping from over head.

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