coffe-lifting

WOD: Wednesday, 7 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, 5 sets: 

5 Push Jerks

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

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MetCon:

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5 Rounds, each for time of: 

10 Pull-Ups

15 Push-Ups 

20 Sit-Ups

25 Air Squats

Rest 2 min between each round.

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Scale 1:

Jumping Chest-To-Bar Pull-Up, Knee or banded push-up.

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Scale 2:

Jumping Chin-Up, box push-up

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Coaches Note:

Rx+ 10 Ring Muscle-Ups

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