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WOD: Monday, 10 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:

“Sally Up, Sally Down”

Choose between:

Pull-Ups, Push-Ups, Air Squats or Box Dips.

This a fun, coordination oriented drill.

Choose one exercise and keep it the entire week to measure your progress in coordination and ability.

(Song: Moby – Flower. Duration 03:26)

 

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STRENGTH:

Power Clean + Thruster + Shoulder-To-Overhead

OTM 10

1 complex

Work to HAP

 

Drop to 70% of whatever max you get

and perform 20 reps for time of the same complex

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METCON:

 

AMRAP 10min:

 

10x Double KB Deadlifts 2x24kg/2x16kg

10x Double KB Russian Swings 2x24kg/2x16kg

10x Double KB Shoulder-to-Overhead 2x24kg/2x16kg

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Extra Credit (not in class):

 

5 Rounds for time of:

8 Strict Pull-Ups

8 Wallfacing Shoulder Taps.

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Scale 1 and Masters 40+:

KBs 16/12 Kg

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Scale 2:

AHAFA

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Coaches Note:

None

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