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WOD: Thursday, 25 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:

 

Push Press

10×3 OTM

Work Up

.

 

METCON:

 

AMRAP in 16 minutes

 

4 Squat Cleans 60/40 Kg

11 Burpee Box Jump Overs 24/20 in

20 Double-Unders

.

 

Scale 1 and Masters 40+:

Barbell 40/30Kg, box 20/18” Mountain climbers

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Scale 2:

AHAFA, box step-ups mountain climbers

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Coaches Note:

None

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