18588754_1343791395712070_3051894407887445977_o

WOD: Tuesday, 23 May 2017

 

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

WEEKLY SPECIAL:

 

1 Pegboard Ascent

 

.

 

STRENGTH:

 

Upright Barbell Row

OTM 10, 5 Reps. Work Up.

 

https://www.youtube.com/watch?v=amCU-ziHITM

.

 

METCON:

 

AMRAP in 16 minutes

 

16 Burpees

16 Thrusters 40/30 kg

16 Front Rack Lunges 40/30 kg (alternating)

 

.

 

Scale 1 and Masters 40+:

Barbell 30/20 Kg

.

Scale 2:

AHAP

.

Coaches Note:

None

Advertisements