wendler

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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