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WOD: Thursday, 20 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:

Front Rack Alternating Lunges

In place, step forward.

OTM 12 , 4 reps per leg.

.

METCON:

5 rounds for time of:

20 Slamballs 15/12 Kg

15 Thrusters, 60/40 Kg

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Scale 1 and Masters 40+:

Slamball 12/9 Kg, Thruster 50/35 Kg

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Scale 2:

Barbell and slamball AHAP. 4 Rounds only

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Coaches Note:

None

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