WOD: Tuesday, 4 October 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
3 min work
From a 20 kg plate to two stacked up.
Play with different heights.
The purpose is to keep the body in a straight line and not losing the bounce momentum of the jump.
EMOM 12 min Alternating between
5 Hi Hang Power Clean @ 60% of your standard Power Clean
8/7 Ring Dips
Scale ring dips as necessary.
27 – 21 – 15 – 9
Calories in Rower or Assault Bike
Thruster 35/20 Kg
Thruster 30/15 Kg
If we get crowded perform the following pattern
100-27, 80-21, 60-15, 40-9
RX+ = Behind the neck Thruster.