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WOD: Monday, 15 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
.
THORACIC FLOW
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
.

WEEKLY SPECIAL:
5 minutes of practice:
Frog to Headstand
Against The Wall

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STRENGTH:
Deadlift Strength Cycle Week 4

Every 2 Minutes for 8 minutes:
Interval 1: 20 reps @ 70% of 1RM
Intervals 2, 3 and 4: 10 reps, with the same weight.

METCON:

AMRAP 12 Min

20 American Swings 24/16 Kg
10 Burpees
20 Push Press 40/30 Kg

.

Scale 1 and Masters 40+:
KB 16/12 Kg, barbell 30/25 Kg
.

Scale 2:
Barbell AHAP. Russian wsing
.

Coaches Note:
*Deadlift cycle week 4 of 14

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