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WOD: Thursday, 20 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:

 

Overhead Squat

E2Mx4

Work a 2RM for the day starting @ 60%

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METCON:

A) 2 rounds for time:

60 Double Unders

15 Thrusters 50/35 Kg

10 Bar facing Burpees

Rest 2 min

B) 2 rounds for time:

60 Double Unders

15 Power Snatch 50/35 Kg

10 Bar facing Burpees

Rest 2 min

C) 2 rounds for time:

60 Double Unders

15 Power Clean and Jerk 50/35 Kg

10 Bar facing Burpees

*Time Cap for each workout is 10 min*

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Scale 1 and Masters 40+:

Barbell 40/30 Kg, lateral hops over the barbell.

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Scale 2:

AHAFA, 120 single unders and standard burpee

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Coaches Note:

None

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