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WOD: Wednesday, 01 February 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:

2rds of

20m Backward Squat Hops

1x Through Monkey Bars

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Skills:

OTM 10 Alternating Between

20 Shoulder Taps

10 Hollow Rocks

 

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MetCon:

For Time:

21,18,15,12,9,6,3 Overhead Squat 50/35 Kg

42, 36,30,24,18,12,6 Strict Abmat Sit-Ups

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Extra Credit:

EMOM 8 min

50m Light to moderate jog across the matt.

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Scale 1 and Masters 40+:

OH Squat 40/30 Kg

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Scale 2:

Front Squat AHAP

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Coaches Note:

Strict Abmat Sit-Up= Arms always between your legs.

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