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WOD: Friday, 30 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:

OTM 15, Alternating between:

2 Overhead Squats

4 Overhead Lunge: In place, step back.

Use the same load for both movements, working your way up every 2 sets

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METCON:

Complete as many rounds as possible in 7 mins of:

8 Hang Power Snatches, 50/35 Kg

16 Wall Balls, 20/14 Lbs 10/9’

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Scale 1 and Masters 40+:

Barbell 40/30 Kg, Wallball 14/10 Lbs 9’

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Scale 2:

Go AHAP, focus in skill development.

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Coaches Note:

None

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