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WOD: Thursday, 23 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:

 

Every 3 minutes for 15 min

Bench Press

5 Reps, work to 5RM

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METCON:

For Time:

Teams of 2 Male/Female

Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (40/30 Kg) – Alternate partners every minute / Only one person working at one time. – Time stops when team reaches a total of 100 Thrusters

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EXTRA CREDIT (not in class):

Row 5 Km @ 70% RPE

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Scale 1 and Masters 40+:

Barbell 35/25 Kg

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Scale 2:

AHAP

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Coaches Note:

None

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