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WOD: Monday, 27 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 Russian dip on boxes

https://www.youtube.com/watch?v=SqWNEmK9oek

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STRENGTH:

Romanian Deadlift

12 Min to a 20RM

https://www.youtube.com/watch?v=wGvX-_pwIKA

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METCON:

 

6 Rounds For Time:

3 Chest-to-Bar Pull-Ups

6 Dumbbell Thrusters 20/15 Kg

25 Double Unders

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Extra Credit (not in class):

1 T2B + 1 C2B + 1 Bar MU OTM 10

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Scale 1 and Masters 40+:

Standard Pull-Up or Banded Strict Pull-Up. DBs or KBs. Mountain Climbers

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Scale 2:

Ring Rows, Thrusters AHAP, 125 Singles

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Coaches Note:

Rx+ = 3 Ring Muslce-ups

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