WOD: Thursday, 5 May 2016
Foam Rolling & Basic 4 Stretching
5 minutes of rowing, jump rope or assault bike.
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
5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
SledgeHammer Strikes (10 Right, 10 Left)
Every 70 seconds, 10 sets
Front Squat + Split Jerk (2 + 1)
4 Rounds For Time
30 Double Unders
30 Deadlifts 70/50 Kg
30 Box Jumps 24/20”
90 Single Unders , DL and box jumps stay the same.
30 Single Unders
Deadlift AHAP , Box Step-Ups
If you are going heavy on your Jerk, use the thick matts.