criticism

WOD: Monday, 07 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

 .

 WEEKLY SPECIAL:

 Core Blaster II

00:50/00:10 Work/Rest

 Superman

Banded Good Mornings

Hollow Hold

Dynamic Plank

Crunches

  .

 STRENGTH:

 Every 40 seconds for 4 sets: 5 Sumo Deadlifts @ 55% of 1RM

right into

E75 Secs for 3 sets: 10 reps, with the same weight.

.

 METCON:

 5 rounds for time of:

 200 m Run

15 Box Jumps 24/20”

15 Wall Balls 20/14 lbs – 10/9’

.

 Scale 1 and Masters 40+:

 Box 20/18”, Wallball 14/10 Lbs

 .

 Scale 2:

 Step Ups, No target wallballs AHAP 

.

 Coaches Note:

 *Sumo Deadlift cycle week 1 of 14

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