WOD: Thursday, 9 June 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
Free Standing Handstand Hold
(If necessary team up with a partner to help you catch your balance)
Beginners: work on 4 x 1 minute Handstand Hold against the wall
Smolov Jr. Strength Cycle Week 2
Shoulder Press 8×4 @ 80% + 5Kg
With a beeping clock: every 75 secs
Run 800 /Row, 1000 m
50 Goblet Squats, 24/16 kg
30 Kettlebell Snatches, 24/16 kg
10 Burpee (6″ Reach)
Goblet Squats and KB Snatches16/12 kg Box or Knee Push-ups,
Goblet Squats and KB Snatches AHAP Box or Knee Push-ups,Standard Burpees.
The target for the burpees is the pull-up bar. KB Snatches from the swing, one arm 15, then the other, this means alternating arms is not allowed.