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WOD: Wednesday, 23 Novemeber 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:

 Weighted Plank Hold Front, L & R

for 50 sec each, 10 seconds rest in between.

(Use a Sandbag, Plate or Chains on your hip if you are able to hold an un-weighted Plank for 1 minute)

 .

 STRENGTH:

  .

Prison Rules: Every 15 Seconds for 4 minutes (16 rounds)

4 Box Jumps 24/20”

 

 .

 

 MetCon:

 

“The Couplet”

 

5 Rounds For Time Of:

 30 Wallballs 20/14 Lb

30 Hang Squat Snatches 35/25 Kg

.

 

 Scale 1:

 Ball 14/10 Lb, HSq Sn 30/ Kg.

 

 Scale 2:

 All movements AHAP .

 

 Coaches Note:

none

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