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WOD: Thursday, 10 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 II

00:50/00:10 Work/Rest

 Superman

Banded Good Mornings

Hollow Hold

Dynamic Plank

Crunches

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STRENGTH:

 OTM 10 alternating between:

6 Romanian Deadlifts @ 60% of 1RM Std DL

12 Bulgarian Split Squats 12/8 Kg.

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METCON:

 3 rounds for time of:

12 Thrusters, 50/35 Kg

20 Slamballs, 15/12 Kg

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Scale 1 and Masters 40+:

Barbell 40/30 Kg, Slamball 12/9 Kg

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Scale 2:

AHAP with Slamball Pick-Up

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Coaches Note:

None

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