2e7325c829045f3e420827f963914b69WOD: Tuesday, 14 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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STRENGTH:

Every 2:30 for 12:30 (5 sets)

 

10 Back Squats @ 65% of 1RM

10 Back Squats @ 70%

10 Back Squats @ 75%

10 Back Squats @ 75% + 2.5 Kg

10 Back Squats @ 65%

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METCON:

AMRAP 7 Minutes

1x 12 Hang Power clean & Jerk, 9 Thrusters, 6 Power Snatches @ 35/25 Kg

30 Jumping Lunges
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EXTRA CREDIT:

Run 2000m For Time

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Scale 1 and Masters 40+:

Barbell 30/20 Kg

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Scale 2:

AHAP with Standard Lunges

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Coaches Note:

Week 2 of FRAN, don’t forget to turn in your results

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