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WOD: Monday, 12 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:

5 Min

Barbell Turkish Get-Up practice

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STRENGTH:

Back Squat

EMOM 15 Min, 5 Reps:

5 sets @ 55%

5 sets @ 60%

5 Sets @ 75%

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MetCon:

For 4 Cycles:

AMRAP 4 Min

3 Push Jerks 50/35 Kg

6 Thrusters 50/35 Kg

9 Bar Facing Burpees

 

Each cycle restart the AMRAP

 

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Scale 1:

Barbell 40/30 Kg

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Scale 2:

AHAP with standard burpees

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Coaches Note:

None

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