stretch

WOD: Monday, 03 July 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

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

KB Turkish Get-Up

3 reps each arm.

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STRENGTH:

Deadlift

Every 75 seconds for  2 sets: 5 Deadlifts @ 80% of 1RM

right into

E2M for 3 sets: 10 reps @ 70%

.

METCON:

5 Rounds For Time:

With a 52.5/35 Kg Barbell

12 Hang Power Clean & Jerks

9 Thrusters

6 Power Snatches

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Scale 1 and Masters 40+:

Barbell 42.5/30 Kg

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Scale 2:

Skill development, technique focus.

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Coaches Note:

*Deadlift cycle week 10 of 14

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