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WOD: Thursday, 16 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:

5×10

DB Single Arm Sotz Press

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STRENGTH:

 

Double Kettlebell Push Press

6×6 E2M

Moderate Load

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METCON:

 

10 rounds for time of:

3 Power Snatches, 60/40 Kg

15 WallBalls, 20/14 lbs 10/9’

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Scale 1 and Masters 40+:

Barbell 45/30Kg, Ball 14/10 Lb

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Scale 2:

Technique barbell or AHAP. Wallballs with not target.

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Coaches Note:

None

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