WOD: Monday, 18 July 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
7 min of Rope Climb practice
Every 75 seconds for 10 min (8 sets)
8 Front Rack Lunges @ 55% of your 1RM Front Squat.
From the rack, in place.
Complete as many rounds as possible in 10 mins of:
Farmer’s Walk, 24/16 Kg, 20 m
8 Handstand Push Ups
6 Double Kettlebell Squat Cleans, 24/16 Kg
Farmer Walk and Sqt Clean 16/12 Kg, Box HSPU
KBs AHAP, 2 wall walks AFAP or 5 push-Ups instead of HSPU