brooke

WOD: Friday, 21 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 9 Rotating Through:

 

2 Strict Presses

4 Push Presses

6 Push Jerks

 

3 Different loads.

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METCON:

15-12-9-6-3

 Toes-To-Bar

Box Jumps 24/20”

15 Wallballs 20/14 Lb after each round

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Scale 1 and Masters 40+:

Hanging Knee Raises, box 20/18”, Wallball 14/10 Lb

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Scale 2:

Lying Leg Raises, Box Step-Ups and “No target” Wallballs.

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Coaches Note:

none

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