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WOD: Friday,  23 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:

Power Snatch

4 sets – E90 secs – 10 Reps @ 50% of 1RM – Touch n Go.

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MetCon:

12 Days Of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 PLU then 1 C&J + 2 PLU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

For Time:

1 C&J 85/55 Kg

2 Strict Pull-Ups

3 Box Jumps 30/24”

4 Power Snatches 45/35 Kg

5 Lateral burpees OTB

6 Push Presses 45/35 Kg

7 Alternating Pistols

8 Toes To Bar

9 Wallballs 20/14 Lbs

10 KB Russian Swings 32/24 Kg

11 HSPU

12 Front Squats 85/55 Kg

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Scale 1:

Scale weight and movements accordingly. Ask your coach.

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Scale 2:

See s1

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Coaches Note:

35 min TimeCap, use only one barbell.

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