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WOD: Wednesday, 30 November 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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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

THORACIC FLOW

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

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WEEKLY SPECIAL:

10m Lateral Squat Walk, right side.

10m Left Side

20m Backwards Squat hops.

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STRENGTH:

Abdominal Work

Every 75 seconds 9 sets, alternate between:

Set 1: 20 Weighted Sit-Ups @ 10/5 Kg Plate

Set 2: 10 Strict Toes To Bar

Set 3:  5 Barbell Roll-Outs

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MetCon:

5 Rounds For Time:

200m Run

15 Box Jumps 24/20”

6/4 Strict Pull-Ups

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Scale 1:

Box 20/18”, Kipping Pull-Up or Ring Rows

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Scale 2:

AHAP, Ring Rows.

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Coaches Note:

Rx+ 3 Strict Muscle-Up instead of pull-ups

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