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WOD: Tuesday, 27 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:

20m Back Rack Yoke Carry

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STRENGTH:

Bench Press

EMOM 10 , 2 reps. Start @ 65%. Work up.

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MetCon:

AMRAP 8 Minutes

15 Push Presses 50/35 Kg

10 Hang Power Cleans

5 Ring Dips

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Scale 1:

Barbell 40/30 Kg. Bar or banded ring dips.

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Scale 2:

AHAP with Push-Ups

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Coaches Note:

Rx+

60/40 Kg.

Ring Dip from the Muscle-Up.

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