17952741_1313187952105748_1703394906879795589_n

WOD: Tuesday, 25 April 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

WEEKLY SPECIAL:

Rope Climb Practice

4 min work

 

STRENGTH:

 

Push Press

10×3 @ 75% OTM

.

METCON:

AMRAP 10 minutes

10 Box Jump Overs 24/20”

10 Lateral Burpees Over the Bar

10 Sumo Deadlift High-Pull 40/30 Kg

.

EXTRA CREDIT:

Row 500m For Time

.

Scale 1 and Masters 40+:

Box Step Over,  Barbell 35/25 Kg

.

Scale 2:

Box Step-Up, Standard Burpee, Barbell or KB AHAP.

.

Coaches Note:

None

Advertisements