WOD: Wednesday, 25 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
5 Barbell Roll-Outs
10 Strict, (Straight legs) Hanging Leg Raises
Every 2 min for 10 min
5 Hi Hang Power Clean
30, 25, 20, 15, 10, 5 Reps for time of:
Deadlift 80/50 Kg
Toes To Bar
Deadlift 60/40 Kg, Knees To Elbows, Barbell side hops.
Deadlift AHAP, Knee Raises, Side hops.