focus

WOD: Thursday, 23 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:

 

EMOM 10

6 Double KB Floor Press

Pick Your Load

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METCON:

2 rounds for total reps:

1 minute row/assault bike  calories

1 minute mountain climbers

1 minute Overhead Lunges w/KB 24/16 Kg

Rest 1 minute

1 minute KB SHDP 24/16 Kg

1 minute sit-ups

1 minute KB American Swing 24/16 Kg

Rest 1 minute

EXTRA CREDIT:

EMOM 10

80m Shuttle Jog across the mat.

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Scale 1 and Masters 40+:

KB 16/12 Kg

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Scale 2:

AHAP w Russian Swing          

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Coaches Note:

None

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