WOD: Friday, 5 August 2016
Foam Rolling & Basic 4 Stretches
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
10 Pull-Apart with rubber band
5 Sotts Press with technique barbell or broom stick or regular barbell.
EMOM 10 Min
3 Push Press + 2 Front Squats + 1 Power Clean
Build Up. From the rack.
Complete as many rounds as possible in 10 mins of:
20 Alternating Kettlebell Cleans, 24/16Kgs
15 Kettlebell Russian Swings, 24/16 Kg
10 Burpee Box Jumps, 24/20 in.
KB 16/12 Kg, Box 20/18”
KB AHAP, Burpee Step-Up
Only one KB is required.