WOD: Tuesday, 23 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 Power Clean + Push Jerk
Build load starting @ 60% of your 1RM
Increase weight every 3 sets
7 rounds for time:
7 Clusters 60/40 Kg
7 C2B Pull-Ups
Cluster 50/30 Kg. Standard Pull-Up or Horizontal Ring Row
Cluster AHAP, jumping or banded chest to bar pull-ups