WOD: Thursday, 25 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.
EMOM 10 Min:
6 Double KB Clean & Press
50 Target burpees
30 Slamballs 15/12 Kg
20 KB American Swings 24/16 Kg
25:00 min Timecap
Knees-To-Chest, KB American Swing 20/12 Kg
Knee Raises, KB Russian Swing and slamball AHAP, standard push-up
The target for the burpee is the pull-up bar, you must touch with hands and it has to be higher than your max reach.