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WOD: Wednesday, 14 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:

Shoulder Press

+

Bent Over Barbell Row

E2M OTM

12,10,8,6,4 reps AHAFA

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MetCon:

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For time:

Row, 500 m

21 Kettlebell Russian Swings, 32/24 Kg

21 WallBalls, 20/14 lbs

Row, 500 m

15 Kettlebell Russian Swings, 32/24 Kg

15 WallBalls, 20/14 lbs

 Row, 500 m

9 Kettlebell Russian Swings, 32/24 Kg

9 WallBalls, 20/14 lbs.

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Scale 1:

KB 24/16 Kg, Wallball 14/10 Lb

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Scale 2:

AHAP

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Coaches Note:

AHAFA = As heavy as form allows.

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