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WOD: Tuesday, 10 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 25 Seconds Battling Rope

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STRENGTH:

Deadlift Isometric Holds

@55% of your 1M:

 20 rounds of 12 seconds of hold on top of the knee, followed by a 15 second break. Return the barbell to the floor, in a slow and controlled manner.

MetCon:

AMRAP in 20 minutes of

3 Power Cleans 65/40 Kg

3 Thrusters 65/40 Kg

6 Bar Facing Burpees

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Extra Credit:

For Completion:

Accumulate 100m of Overhead Yoke Carry (Without weight)

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Scale 1:

Barbell 52.5/30 Kg. Yoke in the back rack.

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Scale 2:

AHAP

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Coaches Note:

None

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