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WOD: Thursday, 13 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:

 

Deadlift

E2m x 12 min

6 reps @ 75%

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METCON:

From 10 to 1 reps for time @ 70/50 Kg:

Squat Clean

Hang Power Clean

Shoulder-To-Overhead  

EXTRA CREDIT:

2 min intervals x 5 times with 1 min rest between each interval.

The first two intervals should have moderate intensity, the last three you give it what you got.

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Scale 1 and Masters 40+:

Barbell 60/40 Kg

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Scale 2:

AHAFA

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Coaches Note:

None

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