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WOD: Friday, 5 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

.

WEEKLY SPECIAL:

Tabata:

Floor Wipers

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STRENGTH:

OTM 10

3 Double KB Swings

+

3 Double KB Squat Clean

+

3 Double KB Snatch

 

Skill Development. Work Up in weight.  

 

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METCON:

Half Mary

10 Min AMRAP

5 HSPU

10 Pistols

15 Pull Ups

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Scale 1 and Masters 40+:

2 Wallwalks instead of HSPU. Assisted pistol with ring. Elevated feet ring rows.

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Scale 2:

See S1

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Coaches Note:

None

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