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WOD: Wednesday, 31 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:

Power Clean + Squat Clean

EMOM 15  

2 unbroken reps: Work-Up

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METCON:

Complete as many rounds as possible in 15 mins of:

10 Slamballs 15/12 Kg

15 Deadlifts, 50/35 Kg

20 Box Jumps, 24/20”

Scale 1 and Masters 40+:

Slamball 12/9 Kg, DL 40/30 Kg, Box Step-Up

Scale 2:

Barbell AHAP and slamball pick up. Step-Up

Coaches Note:

None

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