quote4

WOD: Thursday, 19 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:

Bulgarian Split Squats with KBs

10 min: 30 seconds Right Leg, rest 30 seconds

30 seconds Left Leg, rest 30 seconds

.

MetCon:

1, 2,3,4,5,6,7,8,9,10 reps for time of:

Thruster 50/35 Kg

Bent Over Row 50/35 Kg

40m Shuttle Run

 

.

Scale 1 and Masters 40+:

Barbell 40/30 Kg

.

Scale 2:

AHAP

.

Coaches Note:

None

Advertisements