WOD: Monday, 8 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
5 minutes to learn and practice kipping pull-ups and kipping toes-to-bar
10 rounds, each round for time, of:
5 Thrusters, 50/35 Kg
Shuttle Sprint, 100 m
Rest 1 min between each round.
Every 90 seconds for 12 Minutes (8 Sets)
- 2 Touch n Go Power Snatches @ 50%
- 2 Touch and Go Power Snatches @ 60%
- 2 Touch and Go Power Snatches @ 70%
Thruster 40/25 Kg, Horizontal Ring Row
Thruster AHAP, Jumping Pull-Up
Shuttle runs inside the box.