capable

WOD: Wednesday, 22 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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SKILL:

EMOM 10 min

10 Pistols

Weighted if possible.  

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METCON:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps For time Of:

Shoulder Press 40/30 Kg

Strict Chin-Ups

Perform 6 Box Jump Overs 24/20” in between rounds.

EXTRA CREDIT:

Accumulate 100m Yoke Carry @ 40/20 Kg

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Scale 1 and Masters 40+:

Barbell 30/20 Kg, Ring row or banded strict pull-up. 20” box

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Scale 2:

AHAP with Ring rows. Box Step-over.

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Coaches Note:

None

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