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WOD: Tuesday, 11 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 Snatch + Squat Snatch

(Touch and Go)

OTM 10 1+1, work to HAP

 

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METCON:

AMRAP 10 min

200m Row

10 Weighted Alternating Pistols 12/8 Kg KB

Rest 3 minutes

AMRAP 10 minutes

100m Shuttle Run

10 HSPU

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EXTRA CREDIT:

Row 5 x 750 meters with 3 minutes rest

Scale 1 and Masters 40+:

Pistols without weight. Ring Assisted Pistol. Scale HSPU with 2 Wallwalks

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Scale 2:

Bulgarian split squats. 20 standard box or knee push-ups.

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Coaches Note:

None

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