Jacinto Bonilla

WOD: Tuesday, 04 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

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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:

KB Turkish Get-Up

3 reps each arm 

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STRENGTH:

Double KB Bent Over Row

5×8 OTM

Moderate Load

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METCON:

“The Jacinto Storm”

For Time:

78 Double Unders

78 Air Squats

78 Push-Ups

78 Pull-Ups

78 Wallballs 20/14 Lbs 10/9’

78 American Swings 24/16 Kg

78 Deadlifts 40/30 Kg

78 Double Unders

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* Time Cap 30 minutes*

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Scale 1 and Masters 40+:

Single Unders x2, Box/Knee Push-Up, Ring Row, Wallball 14/10 Lb, Russian Swing, Deadlift AHAP

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Scale 2:

50 reps of each

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Coaches Note:

Jacinto Bonilla, a three-time CrossFit competitor, placing 8th, 17th, and 19th worldwide. He is currently 78 years old.

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