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WOD: Wednesday, 19 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:

Paused Hang Squat Clean

10×2 OTM, Work Up

Perform a 3 second bottom pause

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METCON:

Complete as many rounds as possible in 12 mins of:

12 Overhead Squats, 40/30 Kg

12 Toes-to-bars

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Scale 1 and Masters 40+:

Barbell 30/15 Kg, Behind the neck weighted sit-ups with a 5/2.5 kg dumbbell

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Scale 2:

Technique barbell or front squat. Standard Sit-Ups

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Coaches Note:

none

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