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WOD: Tuesday, 27 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:

Wrist Conditioning

3 minutes of work in the exercises of you or your coaches’ choice. 

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STRENGTH:

Sumo Deadlift High-Pull

8×4 E75 Secs

Work up

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METCON:

21-15-9 reps, for time of:

Power Clean, 60/40 Kg

Front Rack Lunge, 60/40 Kg

Push Jerk, 60/40 Kg

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Scale 1 and Masters 40+:

15-12-9 rep scheme or barbell 50/35 Kg

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Scale 2:

Hang Power Clean + Unweighted Lunges + Push Press  

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Coaches Note:

None

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