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WOD: Wednesday, 28 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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METCON:

“Jason Harris”

Buy in

400m Run 

Then…

3 Rounds Of: 

12 Deadlifts 100/70kg

12 Power cleans 50/35kg

12 Push press 50/35kg 

Rest 90 secs

3 Rounds Of:

12 Wall balls 20/14 lb

12 Ball slams 9/6 kg

12 Ab Mat Sit-ups

Rest 90 secs

 3 Rounds Of:

12 KB American Swings 24/16 Kg

12 KB Snatch 24/16 Kg  (6 per arm)

12 Ring rows

Cash out

400m run

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Scale 1 and Masters 40+:

Barbell 85/60 Kg, wallball 14/10 lb, slamball 6/3 kg, Russian swing, KB C&Press

Scale 2:

See S1

Coaches Note:

None

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