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WOD: Tuesday, 9 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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SKILL:

 

Work 30 sec / Rest 60 sec x 6 Rounds. Choose from the following:

Level 1: Piked Inverted Hold (feet on box or against wall)

Level 2: Handstand hold against wall

Level 3: Wall Walks

Level 4: Shoulder Taps Against Wall

Level 5: Handstand Walk Forwards

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METCON:

8 Rounds For Time:

20/15 Calorie Row or Air Bike

8 Burpee Box Jumps 24/20”

20 Wallballs 20/14# 10/9’

*30 min time cap*

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Scale 1 and Masters 40+:

Burpee Box Step-Ups at desired height. Wallball 14/10

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Scale 2:

Same as s1

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Coaches Note:

If crowded, perform a 80m Shuttle Run across the mat.

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