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WOD: Thursday, 4 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:

 

Hang Power Snatch

E2Mx4

Work a 2RM for the day starting @ 60%

 

METCON:

 

In as few rounds as possible, complete 50 reps at each movement:

-Max rep front squat in 30 seconds 60/40 Kg

-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds

-30 seconds rest

*Rest 3 minutes, then:

-Max effort row in 30 seconds (Calories)

-15 seconds rest

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Scale 1 and Masters 40+:

Barbell 50/35 Kg

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Scale 2:

AHAFA

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Coaches Note:

None

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