strive

WOD: Monday, 20 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:

6 minutes Pegboard Practice

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STRENGTH:

Front Squat

15 unbroken reps @ 45% of 1RM.

Every 75 seconds. 4 Sets

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METCON:

15 Rounds For Time

20/10 Calories (Air Bike or Rower)

2 Squat Clean Thrusters 60/40 Kg

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Extra Credit:

Run 2000m For Time

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Scale 1 and Masters 40+:

Squat Clean Thruster 50/35

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Scale 2:

Hang Power Clean + Thruster AHAP

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Coaches Note:

None

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