camille

WOD: Friday, 9 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

.

SKILLS:

10 Minutes: 30 seconds ON, 30 seconds OFF alternating between:

Max Reps wall facing Shoulder Taps

Handstand Hold

.

METCON:

25 – 20 – 15 – 10 – 5

Power Clean & Strict Press 35/25 Kg

Toes To Bar

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Scale 1 and Masters 40+:

Barbell 30/20 Kg – Hanging Strict Knee Raises

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 Scale 2:

AHAFA with Strict abmat Sit-ups (Hands between legs)

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 Coaches Note:

None

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