WOD: Monday, 13 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:
Max Effort in 2 Minutes of Double Unders
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Skill:
12 min of Muscle-Up practice. In the rings or in the bar with a band.
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METCON:
7 Round For Time:
3 Squat Cleans 85/60 Kg
10 Handstand Push-Ups
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Extra Credit:
10 min: 30 seconds of work, 30 seconds rest
Farmer’s Carry with 2 32/24 Kg KBs
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Scale 1 and Masters 40+:
Squat Clean @ 85% of 1RM + 8 Double KB Arnold Presses @ 16/12 Kg
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Scale 2:
Hang Power Clean + Front Squat AHAP + Push ups
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Coaches Note:
Rx+ 4 Strict Handstand Push-Ups
Week 2 of FRAN, don’t forget to turn in your results
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