WOD: Wednesday, 18 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
2 Wall Walks
5 Cossack Squats (each L&R)
Deadlift @ 50% of 1RM
Rest 1 min
Hang Power Clean @ 50% of your 50% DL
Tabata is 10 rounds of 20 seconds of work, followed by 10 seconds of rest.
Score the number of reps for each round.
Buy In: Run 1600m
Then, For time:
Weighted Sit-Up 20/10 Kg Plate
Immediately followed by:
Sit-Up 10/5 Kg, Jumping Pull-Ups, Wallball 14/10 Lb, Mountain Climbers
Standard Sit-Up, Ring Row, Wallball 3Kg, Mountain Climbers
Your time starts running when you return from running.