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WOD: Monday, 5 December 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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 Seal Roll, Bridge, V-Up complex

+

10 GHD Sit-Ups

.

STRENGTH:

Every 75 seconds, 10 sets: 

2 Snatches

Start @ 65%, work up to no more than 80%

.

MetCon:

For Time: 

(20 minutes Timecap) 

 

400m Run

Partition reps as necessary

55 Deadlifts, 100/70 Kg 

55 Wall Balls, 20/14 lbs, 10/9 ft 

55 Handstand Push-ups.

.

Scale 1:

DL 70/50 Kg, WBS 14/10 Lb, Push Press @ ¾ BW

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Scale 2:

AHAP, with standard push-ups, knee or wall.

.

Coaches Note:

None

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