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WOD: Friday, 03 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:

E2M 20 min

Power Clean

From 1 to 5 do: 3 reps @ 60%

From 6 to 10 do: 3 reps @ 70%

From 11 to 15 do: 3 reps @ 80%

From 16 to 20 do: Max reps @ 90%

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MetCon:

9-15-21

Hang Power Snatch 50/35 Kg

Toes To Bar

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Scale 1 and Masters 40+:

HPSN 40/30 Kg, Strict Hanging Knee Raises

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Scale 2:

AHAP, Sit-Ups

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Coaches Note:

Have Fun!

 

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