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WOD: Wednesday, 5 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:

Hang Power Snatch

OTM 15, 1 rep. Work to HAP

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METCON:

:20/:10

24 Intervals, cycling through:

 

Wallballs 20/14 Lb – 10/9’

C2B Pull-Up

Power Clean 50/35 Kg

 

 

EXTRA CREDIT:

Double KB CL&J (24kg/16kg):50 For Time

(From dead stop on the  ground)

 

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Scale 1 and Masters 40+:

 Wallball 14/10 Lb, Standard kipping pull-up, banded or strict.

Power Clean 40/30 Kg

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Scale 2:

Wallball and Hang Power AHAP. Ring rows.

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Coaches Note:

None

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