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WOD: Tuesday, 13 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:

Deadlift

EMOM 15 min

Min 1: 5 reps @ 55%

Min 2: 5 reps @ 60%

Min 3: Max Reps @ 65%

repeat

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MetCon:

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3 Rounds For Time:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans 60/40 Kg

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Scale 1:

7/5 Strict Pull-Ups instead of MU. Bar MU. Barbell 50/35 Kg

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Scale 2:

Kipping or jumping pull-up. Barbell AHAP

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Coaches Note:

None

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