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WOD: Wednesday, 11 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:

2017 Pull-Up/Dip Complex “Bravo”

EMOM 10 Min

5 Strict Weighted Pull-Ups

5 Strict Weighted Ring Dips

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MetCon:

For 4 Cycles,

AMRAP 4 minutes of

3 Power Snatches 60/40 Kg

6 Pistols

9 Stric Toes-To-Bar

Rest 1 min between each cycle

For each cycle restart the amrap

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Extra Credit:

For Completion:

EMOM 10 min

40m Shuttle Run

10 Wallballs 30/20 Lb 9’ target

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Scale 1 and Masters 40+:

Power Snatch 50/35 Kg, assisted pistol of your choice, Strict hanging leg or knee raises

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Scale 2:

HPSN, Lunges, Lying leg raises.

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Coaches Note:

None

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