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WOD: Monday, 29 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:

15 Loaded Barbell Burpees

*Figure it out*

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STRENGTH:

Deadlift Strength Cycle Week 6

Every 40 seconds for  4 sets: 5 Deadlifts @ 80% of 1RM

right into

E75 Secs for 3 sets: 10 reps, with the same weight.

METCON:

 

2 Rounds For Time

12 Burpees

12 Thrusters 50/35 Kg

12 Burpees

12 Power Snatch 50/35 Kg

12 Burpees

12 Push Jerks 50/35 Kg

12 Burpees

12 Hang Squat Clean 50/35 Kg

12 Burpees

12 Overhead Squat 50/35 Kg

*22 minute Time Cap*

Scale 1 and Masters 40+:

Barbell 45/30 Kg

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Scale 2:

Barbell  AHAP.

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Coaches Note:

*Deadlift cycle week 6 of 14

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