feel

WOD: Wednesday, 15 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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MOVEMENT:

AMRAP 8 Minutes

10m Partner Wheelbarrow

10m CrabWalk Backwards

10m CrabWalk Forward

10m DuckWalk

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METCON:

“Roy”

5 rounds for time of:

15 Deadlifts, 100/70 Kg

20 Box Jumps, 24/20”

25 Pull-ups

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Scale 1 and Masters 40+:

Barbell 85/60 Kg, Ring row or banded strict pull-up

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Scale 2:

AHAP with Ring rows and step-ups

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Coaches Note:

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

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