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 WOD: Thursday, 12 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:

Push Press

15,12.10.8.6 reps

E2M for 10 min.

Build Load.

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MetCon:

Fight Gone Bad Style:

5 Rounds: 50 seconds per station, 15 seconds to transition to the next station.

Burpee Box Jump 24/20” (2 Points per rep)

Double KB Swing 12/8 Kg (each hand)

Double KB Front Rack Lunge 12/8 Kg (each hand)

Push- Ups

Double Unders (2 points per rep)

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Extra Credit:

For Completion:

800m Slamball Run (Weight from 23Kg and Up)

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Scale 1 and Masters 40+:

Box 20/14” or step-up. Standard Russian KB swing 16/12 Kg, Goblet Lunges 16/12 Kg, Mountain Climbers.

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Scale 2:

Step-Up. Russian Swing AHAP, Air Lunges, Single Unders

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Coaches Note:

Score is the total number of reps of everything together.

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