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WOD: Wednesday, 7 June 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:

3x

Tire Flips

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STRENGTH:

10 min to establish a 1RM

Weighted Ring Dip

(Beginners do AMReps of the type of dip that suits you best)

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METCON:

For Time

70 Burpees

60 Sit-Ups

50 Kettlebell American Swings 32/24 Kg

40 Pull-Ups

30 Handstand Push-Ups

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Extra Credit:

Accumulate 150m Barrel to chest carry

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Scale 1 and Masters 40+:

KB 24/16 Kg, Jumping Pull-Up, Push Press @ 50/30 Kg

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 Scale 2:

AHAP with Standard Push-Ups

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 Coaches Note:

None

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