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WOD: Thursday, 30 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:

 

Deadlift

7×1 E75 Secs

Work to HAP

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METCON:

For Time:

Row 1000m

50 Burpee Box Jumps 24/20”

40 Sit-Up

30 HSPU

20 Ring Dip

10 Weighted Strict Pull-ups 10/5 Kg

EXTRA CREDIT (not in class):

EMOM 10, 12 KB Russian Swings 40/32 Kg

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Scale 1 and Masters 40+:

Box 20/18”, Box HSPU, Box or bar dips, Strict or kipping Pull-Up

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Scale 2:

AHAP

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Coaches Note:

Rx+ 10 Bar Muscle-Ups instead of weighted pull-up

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