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WOD: Thursday, 5 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:

Every 3 minutes for 9 minutes do:

5 Squat Cleans @ 80% of 1RM (Not Touch and Go)

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MetCon:

For Time:

Row 1000 m

30 Squat Cleans 85/55 Kg

Row 1000 m

 

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Scale 1:

Squat Clean @ 70% of 1RM

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Scale 2:

CLN + FS AHAP

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Coaches Note:

Not enough rowers, run 800m

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