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WOD: Tuesday, 6 December 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

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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:

20m Seal Roll, Bridge, V-Up complex

+

10 GHD Sit-Ups

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STRENGTH:

Every 75 seconds, 10 sets: 

4 Cleans

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

.

MetCon:

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AMRAP 12 Minutes: 

5 Overhead Squats 50/35 Kg

10 KB American Swings 24/16 Kg

15 Box Jumps 24/20”

.

Scale 1:

OH Squat 40/30 Kg, KB 16/12 Kg , Box 20/18”

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Scale 2:

Technique bar or AHAP. Box Step-Ups

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Coaches Note:

None

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