17799334_1336219469788573_2688691844033379278_n

WOD: Wednesday, 12 April 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

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)

.

STRENGTH:

Overhead Squat

OTM 12

1 rep

Work to HAP, increasing weight every 3 sets.

.

METCON:

4 Rounds For Time

20 Calories (Assault Bike or Rower)

20 Overhead Squats 50/35 Kg

20 C2B Pull-ups

Timecap 18 min

.

Scale 1 and Masters 40+:

 Barbell 40/30 Kg, Standard Pull-Up

.

Scale 2:

Barbell AHAFA or

Back Squat instead of OHS. Ring rows or banded sstrict pull-up

.

Coaches Note:

None

Advertisements