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WOD: Wednesday, 25 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 10 Alternating Between

30m Bear Crawl

30m Burpee Broad Jump

 

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MetCon:

6 Rounds For Time

Row 200m or Assault Bike 500m 

6 Squat Cleans 85/60 Kg

 

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Scale 1 and Masters 40+:

Squat Clean @ 75% of 1RM

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Scale 2:

Hang Power Clean + Front Squat AHAP, Skil developement

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Coaches Note:

None

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