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WOD: Thursday, 22 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:

 

Shoulder Press

From 10 to 1 reps OTM

Work Up.

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METCON:

 

7 rounds, each round for time, of:

Run, 100 m

19 KB SDHP, 32/24 Kg

10 Burpee Box Jumps, 24/20 in

Rest 3 mins between each round.

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Scale 1 and Masters 40+:

SDHP 24/16 Kg, Burpee Box Step Up 24/20”

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Scale 2:

AHAP. burpee box step up 20/18”

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Coaches Note:

None

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