19145749_1369051516519391_7563848749323948812_n.jpg

WOD: Monday, 19 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:

Max Effort “Perfect Abmat Sit-ups” in 2 minutes

.

STRENGTH:

Deadlift

Every 75 seconds for  4 sets: 5 Deadlifts @ 85% of 1RM

right into

E2M for 3 sets: 10 reps, with the same weight (attmept to go unbroken)

.

METCON:

Complete as many rounds as possible in 20 mins of:

5 C2B Pull-ups

10 Push-ups

15 Wall Balls, 20/14 lbs 10/9’

.

Scale 1 and Masters 40+:

3 Standard Pull-Up

6 Push-Ups

12 Wallballs 14/10 Lb

.

Scale 2:

Ring row, knee or box push up. Wallball AHAP, no target.

.

Coaches Note:

*Deadlift cycle week 8 of 14

Rx+ = 5 Bar Muscle-Ups

Advertisements