morning

WOD: Thursday, 03 August 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

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

.

STRENGTH:

Within a 15 min window For Quality, perform:

From 10 to 1 Strict Barbell Curls 20/15 Kg

alternating with Lying Skull Crushers, same weight, and same reps.

.

METCON:

For time:

Run, 400 m

20 Back Squats, 50/35 Kg

Run, 400 m

20 Sumo Deadlift High-pulls, 50/35 Kg

Run, 400 m

20 Overhead Lunges, 50/35 Kg

Run, 400 m

20 Thrusters, 50/35 Kg

.

Scale 1 and Masters 40+:

Barbell 40/30 Kg

.

Scale 2:

AHAP with front rack lunges.

.

Coaches Note:

None

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