WOD: Tuesday, 11 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
Play around with it if you’ve never done it. If not strong enough, hang from it, get the feel of the pegs.
EMOM 10 min Alternating between
4 reps @ 75%
12 reps @ 55%
5 Rounds for time:
20 Double Unders
5 Chest To Bar Pull-Ups
10 Push Jerks 60/40 Kg
10 Slamballs 12/9 Kg
60 single unders, standard pull-up, barbell 50/30 Kg, Slamball 9/6 kg
AHAP with jumping pull-up or ring row. Slamball pick up.