18057896_1355690637841456_3625614933221010285_n

WOD: Thursday, 27 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:

 

Hang Power Clean

E2Mx4

Work a 2RM for the day starting @ 60%

.

METCON:

 

For time:

15 Thrusters, 60/40 Kg

Run, 200 m

20 Thrusters, 50/35 Kg

Run, 400 m

30 Thrusters, 40/30 Kg

Run, 800 m

.

Scale 1 and Masters 40+:

Thruster 50/35 – 40/30 – 35/25

.

Scale 2:

AHAFA

.

Coaches Note:

None

Advertisements