quote2

WOD: Tuesday, 17 January 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

WEEKLY SPECIAL:

5 min practice

DBall (Slamball) Ground to shoulder.

Work up on strongman technique (atlas stone also allowed).

.

STRENGTH:

Every 30 seconds, 10 sets

3 Touch and Go Power Snatches @ 45%

Rest 1 minute

OTM 10

1 Power Snatch @ 85%

.

MetCon:

For 5 Cycles

AMRAP 3 min of

3 Power Cleans 60/40 Kg

6 Push ups

9 Air Squats

Rest 1 minute

Restart

.

Extra Credit:

OTM 10

40m Shuttle Run with sandbag

.

Scale 1 and Master 40+:

Barbell 52.5/30 Kg

.

Scale 2:

AHAP

.

Coaches Note:

None

Advertisements