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WOD: Friday, 17 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:

Back Squat

10 min to a 20 RM in no more than 3 attemps

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METCON:

AMRAP 10 Min

5 HSPU

10 Dumbbell Thrusters 20/15 Kg

 

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Scale 1 and Masters 40+:

1 Wallwalk, KB thruster 16/12 Kg

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Scale 2:

Standard Strict Push-Up, AHAP

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Coaches Note:

none

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