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WOD: Tuesday, 28 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:

2×3 Russian dip on boxes

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

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STRENGTH:

Back Squat

OTM 10, 3 Reps

Work Up

 

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METCON:

Tabata Style

5 Rounds

American Swing 24kg/16kg

Slamballs 15/12 Kg

Wall Ball 20/14#

Pull-Up

Push-Up

25 Intervals (Cycle through)

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EXTRA CREDIT (not in class):

Row 10k – 60% of RPE or MHR

Scale 1 and Masters 40+:

KB 16/12 Kg, slamball 12/9 Kg, Wallball 14/10 Lbs, Jumping Pull-Up, Knee Push-Up

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Scale 2:

AHAP

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Coaches Note:

None

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