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WOD: Wednesday, 3 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:

Back Squat

5×5 OTM @ 65/75/80 and 85% x2

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METCON:

“Snatch Bear Complex”

5 rounds -For max load:

-7x unbroken snatch bear complex

*1 rep = 1x power snatch + 1x overhead squat + 1x snatch push press + 1x overhead squat. It is OK to link reps into a squat snatch + snatch balance.

*Rest as needed between rounds

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Scale 1 and Masters 40+:

Skill developement

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Scale 2:

See S1

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Coaches Note:

None

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