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WOD: Thursday, 16 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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WEEKLY SPECIAL:

:20/:10 x 16

(Work/Rest, alternate exercises)

Ring Support

Bottom            of Dip Hold

Hollow Rock

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STRENGTH:

 

Every 3 minutes for 15 min

Bench Press

5 Reps, work to 5RM

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METCON:

3 Partner WOD:

AMRAP 15 Min

P1:       Row     250m

P2:       Push-Up           (Score)           

P3:       Ring     Row:    (Score)

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EXTRA CREDIT (not in class):

Row 5 Km @ 65% RPE

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Scale 1 and Masters 40+:

Knee Push-Ups

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Scale 2:

Box Push-Ups

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Coaches Note:

None

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