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WOD: Monday, 23 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:

Sledge Hammer Strikes, 15 R – 15 L

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STRENGTH:

OTM 20

30 Seconds Max Rep Strict Pull-Ups, rest 30 seconds

30 seconds Max Strict Ring Dips, rest 30 seconds

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MetCon:

21 – 15 – 9          

Front Squat 60/40 Kg

Strict Hand Release Push-Up

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Extra Credit:

For Completion:

OTM 7 50m double KB Overhead carry (HAP)

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Scale 1 and Masters 40+:

Barbell 50/35

Knee Strict HR Push-Up

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Scale 2:

AHAP. Box Strict Push-Up Skill development.

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Coaches Note:

Strict Hand Release Push-Up refers to as YOUR TIGHS NOT TOUCHING THE GROUND, you must not use any help from your hips, head or legs. Reach full arm extension.

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