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WOD: Tuesday, 25 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:

Headstand/Handstand Leg Raises

5 min practice

https://youtu.be/1eExDnaAA0s

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STRENGTH:

Shoulder Press

5×10 E2M @ 65% of 1RM

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METCON:

7 rounds for time of:

12 Thrusters, 35/25 Kg

9 Toes To Bar

200m Run with a 20/14 lb Wallball

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Scale 1 and Masters 40+:

Barbell 30/20 Kg, BTN Weighted Sit-Ups, 14/10 lb wallball

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Scale 2:

Barbell AHAP. Sit-Ups, Run without ball.

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Coaches Note:

None

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