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WOD: Tuesday, 18 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

.

WEEKLY SPECIAL:

:20/:10 4x

Double Kettlebell Overhead Samson Stretch

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

 .

Gymnastics:

 

5 minutes to establish maximum unbroken

Strict Ring Dips

.

METCON:

“DT”

5 Rounds For Time:

12 Deadlift 70/50 Kg

9 Hang Cleans 70/50 Kg

6 Push Jerks 70/50 Kg

*15 minute time cap*

.

EXTRA CREDIT:

Row 500m For Time

Scale 1 and Masters 40+:

Barbell 60/40 Kg

.

Scale 2:

As Heavy As Form Allows

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Coaches Note:

None

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