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WOD: Thursday, 6 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:

 

Squat Clean & Push Jerk

OTM 15, 1 rep, work to HAP

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METCON:

:45/:15

15 Intervals, cycling through:

 

Thrusters 35/25 Kg

Burpee Box Jump Over 24/20”

Power Snatch 35/25

 

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Scale 1 and Masters 40+:

Barbell 30/20 Kg, Box 20/18”

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Scale 2:

AHAP, burpee box step-overs

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Coaches Note:

None

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