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WOD: Friday, 19 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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SKILL

 

“Annie”

50-40-30-20-10 reps for time of

Double Unders

Sit-Ups

*10 minutes time cap*

 

METCON:

20 Min AMRAP:

(with a partner)

20 Thrusters 50/35

20 Box Jumps 24/20

20 Burpees

30 Thrusters 40/30

30 Box Jumps

30 Burpees

40 Thrusters 35/25

 40 Box Jumps

40 Burpees

50 Thrusters 20/15

Max Calorie Row in Remaining Tim

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Scale 1 and Masters 40+:

Scale weight and height as necessary. If your partner does step-up, you too.

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Scale 2:

See S1

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Coaches Note:

Scale double unders with single unders x2

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