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WOD: Wednesday, 22 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:

Deadlift,

EMOM 12
1 x 7 @ 75%
1 x 5 @ 80%
1 x 3 @ 85%

Repeat

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METCON:

7 rounds for time:

300m Row (Bumper level 10)

10x Box jumps 30/24”

OH Lunges with Plate 20/10 Kg

 

 

EXTRA CREDIT:

EMOM 10

5 Double KB Swings + Double KB Cleans with two 16/12 Kg KBs

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Scale 1 and Masters 40+:

Box 24/20″ Plate 10/5 Kg.

Scale 2:

Step Overs, Standard in-place lunges

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Coaches Note:

None

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