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WOD: Thursday, 18 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:

 

E2M x 10 min

High Hang Squat Clean + Hang Squat Clean + Squat Clean & Push Jerk

*SLOW TEMPO CLEAN PULL TO HIGH HANG: TAKE 10 SEC TO GET TO HIGH HANG.  THEN: high hang clean X 1+HANG CLEAN X 1 +CLEAN FROM FLOOR +JERK X 1: (1+1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET.  BUT KEEP THE TECHNIQUE PERFECT.

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METCON:

 

AMRAP 10 min

5 Handstand Push-ups

10 Deadlift 50/35 kg

5 Squat Snatches 50/ 35 kg

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Scale 1 and Masters 40+:

Barbell 40/30Kg, Pike Push-Up

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Scale 2:

AHAFA with standard or declined push-Ups

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Coaches Note:

None

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