WOD: Tuesday, 16 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 min of Tire Flips.
Alone or in teams, practice good form and explosiveness.
With a beeping clock
Interval 1: 80% for 3 reps
Interval 2: REST
Subtract 10Kg then complete the following:
Interval 3:2 Front Squats Tempo (5-0-5-0)
Interval 4: 2 Front Squat NO Tempo
Interval 5: 2 FS Tempo (5-0-5-0)
Interval 6:2 FS NO Tempo
50 KB Russian Swings 24/16 Kg
50 KB Goble Squats 24/16 Kg
KB 20/12 Kg, Horizontal Ring Row
KB AHAP, Jumping Pull-Up
The first number (5) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (5) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.