fitness-meme

WOD: Friday, 13 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:

Every 30 seconds for 5 minutes

3 touch and go Power Cleans @ 40% of 1RM

Rest 1 min

EMOM 10 Min

3 Power Cleans @ 85%

Not TnG

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MetCon:

For Time:

21-18-15-12-9-6-3

Wallballs 20/14 Lbs – 10/9’

Pull-Ups

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Extra Credit:

For Completion:

Row 2000 m @ 70% RPE

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Scale 1 and Masters 40+:

Wallball 14/10 Lb, Banded Strict Pull-Up or Jumping Chest-To-Bar Pull-Up

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Scale 2:

21-15-9

Wallball/Ring Row

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Coaches Note:

Have Fun! 

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