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WOD: Friday, 10 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

.

WEEKLY SPECIAL:

Bar Muscle-Up practice

5 min AMReps

(banded, jumping)

Beginners perform AMReps Bent Over Row AHAP

.

Strength:

EMOM 10

10 Single Arm KB Push Press

24/16 Kg

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METCON:

5 Rounds

50 seconds of work, 10 seconds rest/transition

 

Front Squat 60/40 Kg

Pull-Ups

Push-Ups

 

 

EXTRA CREDIT:

Accumulate 400m of Front Rack Walk @ (1) 24/16 Kg KB

 

           

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Scale 1 and Masters 40+:

FS 50/35 Kg, ring rows, knee push-ups

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Scale 2:

AHAP

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Coaches Note:

none

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