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WOD: Wednesday, 21 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:

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

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STRENGTH:

Power Clean + Squat Clean

EMOM 15  

2 unbroken reps: Work-Up

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METCON:

As many reps as possible in 20 mins of:

–Full Bear Complex–

(If you drop weight during round – start over)

50/35 Kg

1 Power Clean

1 Front Squat

1 Push Jerk

1 Back Squat

1 Push Jerk Behind The Neck

Movements are separate, don’t string them together (such as squat clean and thruster in place of first 3 movements)…….One partner rests, one partner does the Bear Complex, switch each round.

Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

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Scale 1 and Masters 40+:

Barbell 40/30 Kg

Scale 2:

Barbell AHAP

Coaches Note:

None

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