WOD: Wednesday, 21 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
Every 75 seconds 9 sets, alternate between:
Set 1: 12 Deadlifts @ 70% of your 1RM
Set 2: 10 Romanian Deadlifts @ 65%
Set 3: 8 (4-4) Single Leg Deadlifts @ 45%
AMRAP 12 min
5 Box Jumps 36/30”
10 Slamballs 15/12 Kg
Box 30/24, 12/9 Kg
Box Step Up AHAP, Slamball pick-up
Use a 20 Kg plate on top your 30 and 24 inch box to reach the prescribed height.
Romanina Deadlift: https://www.youtube.com/watch?v=wGvX-_pwIKA&feature=youtu.be
Single Leg DL: https://www.youtube.com/watch?v=iDV8r5u6En0