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WOD: Monday, 3 April 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:

3 Min Max Reps HSPU

This is an opportunity to practice. Do handstand hold, kipping, strict, shoulder taps or max out in any of them.

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STRENGTH:

Every 45 seconds, 20 intervals

1 Squat Clean

 

10 intervals @ 85%

10 Intervals @ 75%

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METCON:

 

4 Rounds For Time

 

12 Front Squats 70/50 Kg

10 Shoulder To Overhead 70/50 Kg

 

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Extra Credit (not in class):

Row 5000m @ 65% of RPE or MHR

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Scale 1 and Masters 40+:

Barbell 60/40 Kg

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Scale 2:

AHAFA

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Coaches Note:

None

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