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WOD: Monday, 13 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:

:20/:10 x 16

(Work/Rest, alternate exercises)

Ring Support

Bottom            of Dip Hold

Hollow Rock

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STRENGTH:

Every 2 min for 10 min

Push Press

12 reps, start @ 60% Work-Up to HAP

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METCON:

Buy in:

Row 1000

Then,

3 Rounds of: 

15 Squat Clean & Push Jerks 60/40 Kg

10 KB American Swings 24/16 Kg

.

Extra Credit (not in class):

Row 10 Km @ 65% of Max Heart Rate

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Scale 1 and Masters 40+:

Barbell 40/30 Kg, Kettlebell 16/12 Kg

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Scale 2:

Hang PC&J and Russian KBS AHAFA

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Coaches Note:

800m Run or 2 Km in the Assault Bike are the alternatives in case of full class.

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