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WOD: Tuesday, 07 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:

Inverse tabata of Overhead Squat Bottom Hold

10 seconds of hold, followed by a 20 second pause, 10 rounds.

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STRENGTH:

12 Min to establish a

1RM Power Snatch

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METCON:

For 3 Cycles, AMRAP in 5 Minutes

10 Push Presses 50/35 Kg

10 KB Russian Swings 32/24 Kg

10 Box Jumps 24/20

Rest 90 seconds between cycles. For each cycle restart the AMRAP.

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EXTRA CREDIT:

Run 1 mile for time

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Scale 1 and Masters 40+:

Barbell 40/30 Kg, KB 24/16 Kg, Box Step Over 24/20”

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Scale 2:

AHAP with step ups

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Coaches Note:

Beginners 10×10 Power Snatch AHAFA

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