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WOD: Wednesday, 02 August 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:

Core Blaster

00:50/00:10 Work/Rest

Crunches

Bicycles

Flutter Kicks

Scissor Kicks

V-Ups

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STRENGTH:

Squat Clean

12×2 OTM Cycling Though 60, 70 and 75%

Perform a 3 second pause at the knee

Rest 1 minute

Clean High Pull

OTM 3

2 reps @ 85%

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METCON:

5 rounds for time of:

15 Push Jerks, 40/30 Kg

15 C2B Pull Ups

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Scale 1 and Masters 40+:

Barbell 35/25 Kg, Standard Pull-Up

Scale 2:

Push Press AHAP + Ring Row

Coaches Note:

Rx+ = 5 Bar Muscle-Ups (also  banded).

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