lauren

WOD: Wednesday, 19 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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STRENGTH:

OTM 12, Rotate through:

3 Back Squats @ 70%

2 Font Squats with the same weight of BSQ

7/5 Wide Grip Strict Pull-Ups

Rest

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METCON:

5 Rounds For Time:

30/20 Calories on the Rower or Air Bike

10 KB Floor Presses 24/16 Kg

5 Box Jumps 30/24”

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Scale 1 and Masters 40+:

KBs 16/12 Kg, Box 24/20”

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Scale 2:

DBs instead of KBs AHAFA, Box Step-Overs.

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Coaches Note:

400m Run in case of not having enough equipement

Scale wide grip pull-ups with 2 to 4 negative pull-ups

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