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WOD: Tuesday, 21 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:

16 minute EMOM, alternating unbroken single sets of:

(1) 3 Toes To Bar + 3 Butterfly Pull-Ups or Bar Muscle-Ups
(2) Dumbbell Power Clean 20/15 Kg – 5 reps
(3) Push-Up – 20/15 reps
(4) easy Assault bike / row

 

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METCON:

4 minute AMRAP
30 – 20 – 10

Wallballs 20/14lbs 10/9’
Jumping Lunges

Rest 2 minutes

4 minute AMRAP of 10 – 12 – 14 – 16 etc. reps of each
SDHP
Overhead squat

@ 50/35 kg

EXTRA CREDIT:

400m Slamball Run For time: 23/15 Kg

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Scale 1 and Masters 40+:

Wallball 14/10 Lb, Barbell 40/30 Kg

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Scale 2:

As heavy as form allows. Standard Lunges.

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Coaches Note:

None

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