elites

WOD: Friday, 16 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 Rack Lunges

EMOM 10, 3 Per Leg @ 60% of 1RM Back Squat

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MetCon:

For time:

7 Squat Cleans, 70/50 kg

42 Toes-To-Bar

5 Squat Cleans, 70/50 kg

30 Toes-To-Bar

3 Squat Cleans, 70/50 kg

18 Toes-To-Bar

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Scale 1:

Squat CL 60/40 Kg, Hanging Strict-Knee Raises.

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Scale 2:

Hang Power Clean + Front Squat AHAP, Lying leg raises.  

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Coaches Note:

None

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