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WOD: Tuesday, 2 May 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:

Tabata:

Floor Wipers

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STRENGTH:

Push Press

12 min to a 1RM

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METCON:

60 wall-ball 20/14 Lb 10/9’

-Run 1 mile

60x wall-ball 20/14 Lb 10/9’

*Any time you break the wall-balls, immediately perform 10 burpees

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EXTRA CREDIT:

400m Double Kettlebell Front Rack Carry For Time 24/16 Kg

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Scale 1 and Masters 40+:

Ball 14/10 lb

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Scale 2:

AHAP with no target

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Coaches Note:

None

 

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