19030745_1434259383317914_7871619952042724346_n

WOD: Friday, 23 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:

OTM 12 Alternating, 8 Reps of each movement.

Work Load, same for each.

Back Squat

Front Squat

.

METCON:

For time:

100 Double Unders

50 Air Squats

10 HSPU

— then —

2 rounds of:

60 Double Unders

30 Air Squats

8 HSPU

— then —

3 rounds of:

40 Double Unders

20 Air Squats

6 HSPU

.

Scale 1 and Masters 40+:

Single Unders and Seated Dumbbell Strict Press

.

Scale 2:

See S1

.

Coaches Note:

This should be fun!

Advertisements