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WOD: Wednesday, 26 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:

OTM 12, Rotate through:

3 Back Squats @ 75%

6 Back Rack Lunges (with 20Kg Less)

In place. Step backwards.

3 strict pull-ups + 3 Strict Ring dips

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METCON:

Challenge makes you BÄÄÄM Qualifier 5

In teams of 2, For time:

90 Synchro Air Squats

60 Box Jump Overs 30/24”

30 Synchro Sit-ups

60 Boxj Jump Overs 30/24”

90 Synchro Lunges

EMOM 3 Synchro Burpees

https://www.youtube.com/watch?v=qaBH_KxYJow&feature=youtu.be

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Scale 1 and Masters 40+:

Box 24/20”

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Scale 2:

N/A

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Coaches Note:

None

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