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WOD: Friday, 12 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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METCON:

7 min AMRAP:

10 Chest-to-bar Pull-ups

10 Box Jump (30 in/24in)

Rest 3 min

7 min AMRAP:

7 Ring-dips

10 Wallballs 20/14#

Rest 7 minutes

12 min AMRAP:

Double KB OH Walk, 20m 16/12 Kg (pair)

10 Russian Kettlebell Swings 40/32 Kg

Double KB OH Walk, 20m 16/12 Kg (pair)

20 Handstand Push-ups

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Scale 1 and Masters 40+:

7 min AMRAP:

10 Pull-ups

10 Box Jump 24 /20”

 

Rest 3 min

 

7 min AMRAP:

7 Ring-dips with band

10 Wallballs 14/10 Lbs

 

Rest 7 min

 

12 min AMRAP:

10 Back Squats 60/40 Kg

10 Russian Kettlebell Swings 32/24 Kg

10 Back Squats 60/40 Kg

20 Push-ups

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Scale 2:

See S1

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Coaches Note:

None

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