19113669_1368543116570231_1641985927855709983_n

WOD: Tuesday, 20 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:

 

Bent Over Row

8×4 E75 Secs @ 80%

.

METCON:

4 rounds for time of:

21 T2B

15 American Swings 24/16 lbs

9 Burpees

.

Scale 1 and Masters 40+:

15-12-9 rep scheme or Hanging Knee Raises with Rx rep scheme.

.

Scale 2:

Weighted Sit-Up, Russian swing AHAP.  

.

Coaches Note:

None

Advertisements