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WOD: Monday, 22 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:

 

1 Pegboard Ascent

 

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STRENGTH:

Deadlift Strength Cycle Week 5

 

Every 2 Minutes for 8 minutes:

Interval 1: 20 reps @ 75% of 1RM (Break into 2x10reps, or as needed. Only if necessary)

Intervals 2, 3 and 4: 10 reps, with the same weight.

 

METCON:

 

“Bad Karma”

 

For Time

50-40-30-20-10 reps of Barbell Curls 20/15 Kg

10-20-30-40-50 reps of American Swings 24/16 Kg

 

Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.

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Scale 1 and Masters 40+:

KB 16/12 Kg, barbell 15/10 Kg

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Scale 2:

Barbell  AHAP. Russian swing

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Coaches Note:

*Deadlift cycle week 5 of 14

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