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WOD: Tuesday, 30 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:

 

DB/KB Renegade Row

OTM 10, 5 Reps per arm. Work Up.

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METCON:

“Death By Wallballs”

Every Minute perform the specified number of wallballs 20/14 Lb 10/9’.  Athlete needs to meet standards: below parallel and ball to target (not above, not below, not chucked into the air. Hit the line. Be honest: no rep yourself. you will no reped if seen; Fair warning.

1:00 – 1 Rep

2:00 – 2 Reps

3:00 – 3 Reps

……Continue for as long as you can complete the number of reps in the minute. 25 minute Time Cap.

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Scale 1 and Masters 40+:

Wallball 20/14 Lb

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Scale 2:

AHAP

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Coaches Note:

None

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