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WOD: Friday, 28 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 7 Perform

5 Romanian Deadlifts + 5 Bent Over Rows

 

Without letting go of the bar. Work Up.

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METCON:

For 3 cycles:

AMRAP in 7 mins of:

25 Wall Balls, 20/14 lbs

15 Push-ups

Rest 3 mins between each cycle.

For each cycle restart the AMRAP

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Scale 1 and Masters 40+:

Ball 14/10 Lbs. Knee Push-Ups

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Scale 2:

AHAP. Wall or Box Push-Ups

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Coaches Note:

Rx+ = Ring Push-Ups

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