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WOD: Wednesday, 17 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:

Thruster

E2M 5 Sets, 3 unbroken reps: Work-Up.

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METCON:

20 min AMRAP

500m Row

10 Squat Cleans 60/40 Kg

10 T2B

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Scale 1 and Masters 40+:

Barbell 50/35 Kg. 30 Sit-Ups

Scale 2:

Barbell AHAP 15 Sit-ups

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Coaches Note:

400m Run substitute for Row counts as Rx

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