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WOD: Friday, 27 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:

Single Arm KB Strict Press OTM 8

Alternating arms per minute, 6 reps. Pick your load.

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MetCon:

“30/30”

 Cycle Through:

Power Clean, 60/40 Kg

 Toes-to-bar

 Box Jump, 24/20 in

 Row/Assault Bike (calories)

 

The interval is 30 secs of work followed

by 30 secs of rest for 4 intervals.

Score is the total reps performed in all of the intervals.

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Scale 1 and Masters 40+:

PCLN 50/35 Kg, Strict Hanging Knee Raises, Box Step Overs

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Scale 2:

AHAP, Sit-Ups, Step-Ups

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Coaches Note:

Have Fun!

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