stateofmind

WOD: Thursday, 13 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:

Strict Press + Push Press

3+3×10 E75 Secs, work up.

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METCON:

 

Team WOD

(Male/Male – Female/Female)

In teams of 2, AMRAP 20:

7 American  Swings 24/16 Kg

7 Burpees

7 Wall Balls 20/14 Lb 10/9’

One person working at the time:

The “resting partner must perform a single arm farmer hold, if the KB touches the ground, the working partner must restart the round for it to count.

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Scale 1 and Masters 40+:

Russian Swing 24/16 Kg, Wallball 14/10 Lb

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Scale 2:

KB AHAP, No target wallball

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Coaches Note:

None

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