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WOD: Monday, 17 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:

:20/:10 4x

Double Kettlebell Overhead Samson Stretch

Alternate Legs (20 seconds right leg, 20 seconds left leg)

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Warm-Up:

3 Rounds

20 Double Unders/ 60 Singles

7 Ketttlebell Deadlifts 32/24 Kg

5 Ring Rows

3 Pull Ups/ Jumping PLU

METCON:

 

“EVA”

5 Rounds For Time

Run 800 meters

30 American Swings 32/24kg

30 Pull Ups

*40 minute time cap*

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Scale 1 and Masters 40+:

Russian Swing instead or KB 24/16 Kg. 15 Pull-Ups instead of 30 or Banded Pull-Up. 

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Scale 2:

AHAFA with ring rows or jackknife pull-up

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Coaches Note:

None

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