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WOD: Friday, 14 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:

OTM 12 Alternating Between

3 Overhead Squats

6 Front Squats

Use the same weight for both lifts. Work Up.

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METCON:

For 3 cycles:

AMRAP in 3 mins of:

3 Power Snatches, 60/40 Kg

6 Toes-to-bars

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Scale 1 and Masters 40+:

Barbell 50/35 Kg, Hanging Leg Raises

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Scale 2:

Hang Power Snatch AHAP w/ Weighted or Standard Sit-Up

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Coaches Note:

None

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