WOD: Monday, 22 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 min to learn and practice Strict Handstand Push-Ups or
Handstand holds against the wall.
If you have at least 3 strict, practice your kipping.
Use all the progressions that you want.
1 Squat Jerk + 1 Sotts Press
Build Up. Skill Focus
3 Rounds For Time:
50 Double Unders
15 Power Cleans 40/30 Kg
20 Double Unders or 150 Single Unders
Barbell 35/25 Kg
150 Single Unders, barbell AHAP
Jerk From The Rack. Don’t forget to use the shiny old bars not to damage the Olympic ones.