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WOD: Monday, 8 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:

30 Medball Cleans For Quality

https://www.youtube.com/watch?v=-nk0GqeSTJs

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STRENGTH:

Deadlift Strength Cycle Week 3

Every 2 Minutes for 8 minutes:

Interval 1: 20 reps @ 65% of 1RM

Intervals 2, 3 and 4: 10 reps, with the same weight.

METCON:

 

5 Rounds For Time:

5 Push Jerks 65/45 Kg

10 Deadlifts 65/45 Kg

15 Lateral Burpee over the bar

*15 min time cap*

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Scale 1 and Masters 40+:

Barbell 55/35 Kg

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Scale 2:

Barbell  AHAP. Standard burpee

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Coaches Note:

*Deadlift cycle week 3 of 14

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