setbacks

WOD: Thursday, 06 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:

Strict Press + Push Press

3+3×10 E75 Secs, work up.

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METCON:

For Time:

30 Thrusters 35/25 Kg

30 Thrusters 40/30 Kg

30 Thrusters 50/35 Kg

30 Thrusters 60/40 Kg

30 Thrusters 70/50 Kg

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Scale 1 and Masters 40+:

Scale loads accordingly.

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Scale 2:

N/A

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Coaches Note:

None

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