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WOD: Wednesday, 10 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:

Front Squat

E2M 4 Sets 8 reps: Work-Up.

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METCON:

For time:

25 Ring Muscle-ups

50 Pistols

100 Slamballs 15/9 Kg

200 Double Unders

*Partition as needed*

*20 min time cap*

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Scale 1 and Masters 40+:

20 Muscle-up transitions, 40 Pistols with assist, 80 Ball Slams 9/6 Kg, 100 Single Unders

Scale 2:

Same as S1

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Coaches Note:

None

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