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WOD: Wednesday, 24 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:

Power Snatch + Squat Snatch

EMOM 15  

2 unbroken reps: Work-Up

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METCON:

“Diane”

21-15-9

Deadlift 100/70 Kg

Handstand Push-ups

*Time cap 12 minutes*

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Scale 1 and Masters 40+:

DL 85/60Kg. Scale HSPU as necessary.

Scale 2:

Barbell AHAP with standard push-ups

Coaches Note:

HSPU must be in a flat surface.

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