WOD: Friday, 19 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.
4 Rounds For Quality:
12 Min timecap
16 Bulgarian Split Squats 12/8Kg
20 Babell Hip Thrusts 30/25Kg
16 KB Front Rack Step-Ups 12/8Kg
5 rounds for time:
20 Medball Over the Shoulder 23/15 Kg
20 Slamball Squats (hug it to your chest) 23/15 Kg
Ball 15/12 Kg,
The ball must be hugged in front of your chest to follow the prescription; any other style of squat would be considered scaled.