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WOD: Tuesday, 16 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:

5 minutes of practice:

Frog to Headstand

Against The Wall

https://www.youtube.com/watch?v=TI1TIdisOCM

 

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STRENGTH:

 

Bentover Row

OTM 10, 5 Reps. Work Up.

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METCON:

Cindy

AMRAP 20 Min

5 Pull-Ups

10 Push-Ups

15 Air Squats

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Scale 1 and Masters 40+:

5 Bent Over Rows 40/30 Kg, 10 KB Floor Presses 12/8 Kg

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Scale 2:

Ring Row, Box Push up.

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Coaches Note:

Good reps please.

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