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WOD: Monday, 17 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:

Pistol Squats

Plyo, weighted, assisted. Work in the progression of your prefrerence.

Complete as many reps as possible in 4 minutes.

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STRENGTH:

Deadlift

Every 75 seconds for  2 sets: 5 Deadlifts @ 87% of 1RM

right into

E2M for 3 sets: 10 reps @ 77%

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METCON:

4 rounds for time of:

25 Wall Balls, 20/14 lbs 10/9’

50 Double Unders

25 Pull-ups

50 Double Unders

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Scale 1 and Masters 40+:

Wallball 14/10 Lbs, Single Under x2, Jumping Pull-Up

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Scale 2:

Single unders x1, ring row, wallball no target.

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Coaches Note:

*Deadlift cycle week 12 of 14

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