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WOD: Friday, 14 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:

Front Squat w/Pause

OTM 10, 2 reps, 3 second pause in the bottom.

Work to HAP

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METCON:

“Helen”

3 Rounds For Time:

400m Run

21 American Swings 24/16 Kg

12 Pull-Ups

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Scale 1 and Masters 40+:

KB 16/12 Kg, Jumping Pull-Up

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Scale 2:

Russian Swing AHAP with ring rows

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Coaches Note:

none

 

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