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WOD: Wednesday, 4 January 2017

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:

4x 1 minute Handstand Hold against the wall

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STRENGTH:

1RM Clean Complex (15 min)
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

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MetCon:

For Time:

21-15-9

Hang Power Clean 70/50 Kg

Bar Facing Burpees

Chest To Bar Pull-Ups

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Scale 1:

HPC 60/40 Kg, Standard Pull-Up or Banded Strict Pull-Up

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Scale 2:

HPC AHAP, Ring Rows

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Coaches Note:

None

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