WOD: Tuesday, 20 September 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
8 KB Windmills (4L, 4R), pick load.
1x Through Monkey bars
5 reps @ 70% of 1RM
3 Rounds For Time:
Run 800 m
20 OH Lunges (In place, step back) 40/30 Kg
Hanging Knees To Chest, Barbell 35/25 Kg
Replace T2B with Weighted or Standard sit-ups, Use barbell AHAP and do back rack lunges.