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WOD: Friday, 17 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

 

Snatch Balance

5×3 OTM: Work to HAP

 

METCON:

3 rounds for time of:

50 Double Unders

40 Weighted Sit-Ups 10/5 Kg Plate

30 SlamBall Cleans, 23/15 Kg

20 Pull-ups

10 Handstand Push Ups

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Scale 1 and Masters 40+:

100 Single Unders, Strict Sit-Ups (hands between legs), Slamball 15/9 Kg, Strict Ring Row, Seated Strict Double KB Shoulder Press 12/8 Kg  

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Scale 2:

See S1

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Coaches Note:

None

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