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WOD: Monday, 19 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:

Skin the Cat

Work on whatever progression is ok for you. If you can do it hanging from the rings then try for 3 sets of 1-5 reps.

https://www.youtube.com/watch?v=Np_s2fnYjso

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STRENGTH:

Every 2 minutes for 10 min

3 Thrusters

Work up

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MetCon:

AMRAP 20

25 TTB

50 DU’s

15 Squat Cleans 60/40 Kg

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Scale 1:

Strict Hanging Knee raises. Mountain Climbers. Barbell 50/30 Kg

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Scale 2:

AHAP, Sit-Ups, Single unders.

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Coaches Note:

None

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