WOD: Monday, 11 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
4 Rounds of Hurdle Jumps with 5, 20 Inch boxes.
Every 75 seconds for 10 min (8 sets)
8 Overhead Lunges @ 50% of your 1RM OH Squat.
From the rack, in place.
With a 12 minute timecap perform
21-15-9 reps for time of:
Rest 3 minutes, then
4 rounds for time:
50 Weighted Sit-Ups 10/5 Kg Plate.
Thruster 35/25 Kg, Horizontal ring row, banded strict pull-up
Thruster AHAP, Jumping pull-up, standing ring row.