WOD: Tuesday, 12 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.
12 Min to establish a
1 Rep Max Deadlift
No dropping. Return the barbell to the ground in a controlled manner.
Complete as many rounds as possible in 14 min of:
4 Turkish Get Ups, 16/12 Kg
6 Kettlebell American Swings, 16/12 Kg
8 Box Jump Overs, 24/20”
TGU and KB American Swing 12/8 Kg, Box 20/18”
All movements AHAP