WOD: Wednesday, 24 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.
Every 75 seconds for 15 minutes, alternate between:
Set 1: 8 Back Rack Lunges @ 60% of your 1RM Back Squat
Set 2: 10 Front Rack Lunges @ 50% of your 1RM Back Squat
Set 3: 12 OH Lunges @ 35% of your 1RM Back Squat
For 5 cycles
AMRAP 3:00 Min
3 Power Snatches 50/35 Kg
9 Wallballs 20/14 Lb 10’ Target
Rest 1:00 between each cycle.
For each cycle restart the AMRAP
Power Snatch 40/25 Kg
Knee or banded Push-Ups
Wallball to 9’ target
Barbell and ball AHAP, box push-ups
Lunges from the rack, step forward.