happines

WOD: Wednesday, 12 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:

Bar or Ring Muscle-Up

3×2

Advanced athletes practice strict.

Beginners do banded bar muscle-up or banded ring muscle-up transition.

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STRENGTH:

Hang Squat Snatch

10×3 OTM Unbroken. Work up

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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

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