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WOD: Wednesday, 18 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:

5 min practice

DBall (Slamball) Ground to shoulder.

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

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STRENGTH:

E2M x 10 min

5 Weighted Strict Pull-ups + 5 Weighted Strict Ring Dips

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MetCon:

21-15-9

Deadlift 140/90 Kg

Box Jump 30/24”

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Scale 1 and Masters 40+:

Deadlift @ 70% of 1RM, box AHAP

 

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Scale 2:

Double KB Deadlift AHAP, Box Step ups

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Coaches Note:

None

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