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WOD: Friday, 20 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:

Turkish Get-Up

OTM 14

Min 1 Left arm, next minute right arm and so on alternating

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MetCon:

Complete as many rounds as possible in 12 mins of:

10 Wall Balls, 30/20 Lb, 10/9 ft

4/2 Strict Handstand Push-ups

10 Kettlebell SDHP, 32/24 kg

 

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Scale 1 and Masters 40+:

KB 24/16 Kg, wallbal 20/14, Negative HSPU OR 2 Wallwalks

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Scale 2:

AHAP with Push-Ups

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Coaches Note:

Have Fun! 

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