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WOD: Wednesday, 08 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:

2017 Pull-Up Dip Complex “Bravo”

Every 2 min for 10 min

5 Weighted Strict Pull-Ups 10/5 Kg

5 Weighted Strict Ring Dips 10/5 Kg

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METCON:

3 Rounds for time:

15 Hang Power Cleans 60/40 Kg

15 Bar Facing Burpees

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EXTRA CREDIT:

Accumulate 150m Barrel to chest carry

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Scale 1 and Masters 40+:

Barbell 50/35 Kg

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Scale 2:

AHAP with Standard burpees

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Coaches Note:

None

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