WOD: Wednesday, 17 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.
SADIV DEADLIFT SET
Load a barbell with 60% of your Deadlift 1RM and perform As Many Reps As Possible in 12 minutes.
Minimum of 20 reps.
Each rep should be performed with maximal speed from the floor.
Release the bar completely between reps (this doesn’t mean dropping); rest until you’re ready, and repeat.
Buy in: 100 Weighted Sit-Ups with 10/5 Kg Plate, then…
4 Rounds For Time
50 Double Unders
Cash Out: 100 Abmat Sit-Ups
150 Single Unders, Knee Push-Ups
100 Single Unders, Box or Wall Push-Ups
The bar is not dropped, the bar should be released once is in the ground and then picked up again.