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WOD: Thursday, 09 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:

EMOM 12

Deficit Single Leg KB Deadlift

4 reps per leg

Pick your load

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METCON:

20-15-10-5 Reps for time of :

Back Squat 60/40 Kg

Toes To Bar

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Scale 1 and Masters 40+:

Barbell 50/35 Kg, Strict Hanging Knee Raises

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Scale 2:

AHAP with Lying leg raises

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Coaches Note:

Back Squat from the floor

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