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WOD: Thursday, 02 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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STRENGTH:

OTM 10 – 5 Reps

Seated Double KB Arnold Shoulder Press

Pick your load

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MetCon:

5 rounds

50 seconds of work followed by 15 seconds transition perform as many reps of the following:

Wallballs 20/14 Lbs 10/9’

Jumping Lunges

KB Russian Swings 32/24 Kg

Slamballs 15/12 Kg

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Scale 1 and Masters 40+:

WBS 14/10 Lb, Swing 24/16, Slamball 12/9

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Scale 2:

AHAP

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Coaches Note:

None

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