WOD: Wednesday, 5 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 10 min Alternating between
3 Hi Hang Squat Snatches @ 60% of standard Sqt Snatch
10 Toes To Bar
10 C2B Pull-Up
20 Front Squats 75/50 Kg
30 Box Jumps 30/24”
40 Russian Kettlebell Swings 32/24 Kg
50 Wallballs 20/14 Lbs
Standard Pull-Up, FSquat 60/40 Kg, Box 24/20, Swing 24/16, Wallball 14/10
Rx+ 10 Bar Muscle Ups (Banded Muscle-Up for the females will also count as Rx+)