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WOD: Monday, 9 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:

2x 45 Seconds Battling Rope

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STRENGTH:

Front Squat

EMOM 12 min, 6 Reps

3 sets @ 55%, 3 @ 60%, 3 @ 65%, 3 @70%

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MetCon:

For Time:


3 rounds for time of:

20 Goblet Squats, 32/24 kg

20 KB Russian Swing, 32/24 kg

20 Alternating KB Snatches, 24/16 kg

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Extra Credit:

For Completion:

Accumulate 100 m of Sled Push (Without weight)

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Scale 1:

KB weight scaled accordingly. KB Clean & Press instead of Snatch

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Scale 2:

AHAP. Skill development.

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Coaches Note:

KB Snatch is to be performed always touching the floor in between reps. Both the swing type and the pull type are allowed.

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