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WOD: Monday, 5 June 2017
WARM UP:
Before class:
Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
.
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
.
THORACIC FLOW
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
.
WEEKLY SPECIAL:
3x
Tire Flips
.
STRENGTH:
OTM 10
4 Sandbag Ground to Over the Shoulder
AHAP
.
METCON:
DT
12 Deadlifts
9 Hang Power
6 Push Jerks
70/50 Kg
.
Extra Credit:
EMOM 8 min
400m Slamball to chest run 23/15 Kg
.
Scale 1 and Masters 40+:
Barbell 60/40 Kg
.
Scale 2:
AHAP
.
Coaches Note:
None
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