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WOD: Friday, 7 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:

Pause Power Snatch

(Pause at knee) OTM 15, 1 rep, Work to HAP

.

 

METCON:

5 Rounds For Time

 

12 SDHP

10 Push Jerks

50/35 Kg

.

Scale 1 and Masters 40+:

Barbell 40/30 Kg

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Scale 2:

AHAP

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Coaches Note:

none

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