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WOD: Thursday, 9 March 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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STRENGTH:

 

EMOM 10

10 Double KB Bent Over Rows

(2) 16/12 Kg

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METCON:

AMRAP 15 Minutes

30 Double Unders

15 Hang Power Snatches 35/25 Kg

30 Sit-Ups

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EXTRA CREDIT:

EMOM 10

80m Shuttle Jog across the mat.

 

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Scale 1 and Masters 40+:

Mountain Climbers, HPS 30/20 Kg

.

Scale 2:

90 Single Unders, Hang PS AHAP

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Coaches Note:

None

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