WOD: Wednesday, 12 July 2017
WARM UP:
Before class:
Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
.
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
.
WEEKLY SPECIAL:
Bar or Ring Muscle-Up
3×2
Advanced athletes practice strict.
Beginners do banded bar muscle-up or banded ring muscle-up transition.
.
STRENGTH:
Hang Squat Snatch
10×3 OTM Unbroken. Work up
.
METCON:
5 rounds for time of:
50 Double Unders
10 Push Jerks, 80/55 Kg
Rest 1 min
.
Scale 1 and Masters 40+:
Single Under x2, Barbell 60/40 Kg
Scale 2:
50 Single Unders, Jerk AHAFA
Coaches Note:
25 Minute Time Cap
Leave a comment