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WOD: Monday, 24 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:

Rope Climb Practice

4 min work

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STRENGTH:

Deadlift Strength Cycle Week 1

Every 2 Minutes for 8 minutes:

Interval 1: 20 reps @ 50% of 1RM

Intervals 2, 3 and 4: 10 reps, with the same weight.

METCON:

 

5 Rounds For Time:

8 Hang Squat Cleans 50/35 Kg

16 Pull-ups

32 Double Unders

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Scale 1 and Masters 40+:

Barbell 45/30 Kg, Jumping Pull-Up, Mountain Climnbers   

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Scale 2:

HPC+FSQ, Ring Row, Hops over the bar.

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Coaches Note:

*Deadlift cycle will have a duration of 14 weeks.

We will deadlift every Monday.

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