olsen

WOD: Friday, 10 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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SKILLS:

OTM 10 Alternating minutes,

8 Pistol Squats

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METCON:

20 Rounds For Time:

10 Double Unders

5 Wallballs 30/20 Lbs

3 Strict Handstand Push-Ups

1 Sumo Deadlift High-Pull 60/40 Kg

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Scale 1 and Masters 40+:

Mountain Climbers, wallball 20/14 Lb, kipping HSPU or Strict Push-Up, barbell 50/35 Kg

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Scale 2:

AHAP with mountain climbers, push-ups of your choice.

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Coaches Note:

None

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