drei-heilige-koenige

WOD: Friday, 6 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:

Double KB or DB Bent Over Row

EMOM 10, 5 Reps. Build Up.

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MetCon:

For Time:

100 Push Presses 35/25 Kg

100 Air Squats

50 Push Presses 35/25 Kg

50 Air Squats

25 Push Presses 35/25 Kg

25 Air Squats

 

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Scale 1:

50/25/15 of each @ 30/20 Kg

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Scale 2:

50/25/15 AHAP

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Coaches Note:

Have Fun!

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