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WOD: Thursday, 27 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

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STRENGTH:

Within a 15 min window For Quality, perform:

From 10 to 1 Bulgarian Split Squats per leg with 2 16/12 Kg KBs

alternating with Weighted Box Step-Up, same weight, and same reps.

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METCON:

 

21, 18, 15, 12, 9, 6, 3 reps for time of

Sumo Deadlift High-Pull 50/35 Kg

Lateral Burpee Over the Bar

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Scale 1 and Masters 40+:

Barbell 40/30 Kg

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Scale 2:

AHAP or KB SDHP, Standard Burpee

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Coaches Note:

None

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