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WOD: Monday, 20 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:

5×3 False Grip Ring Pull-Up or

5×5 False Grip Ring Row

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STRENGTH:

Alternate E2Mx 12 min (6 sets)
A1. Back squat – 4 reps @ 83%
A2. Wide grip strict pull up – 3reps

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METCON:

 

For Time:

6 – 9 – 12 – 15 Hang Power Clean 80/55 Kg
120 – 90 – 60 – 30 Double Under

Rest 3 minutes

21 – 15 – 9 – 6 – 3 Front Squats 70/50 Kg
3 – 6 – 9 – 15 – 21 Lateral Burpee Over The Bar

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Extra Credit (not in class):

Row 10 Km @ 70% of Max Heart Rate

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Scale 1 and Masters 40+:

Barbell 70/50 and 60/40 Kg

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Scale 2:

Hops over the bar instead of double unders. ‘No push-up’ burpee.

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Coaches Note:

Time cap: 25 minutes unless you’re about to finish, if that’s not the case, add 25:00 + 1 second per every rep missed to complete.

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