WOD: Wednesday, 12 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.
Every 2 minutes for 8 minutes
15 Barbell bent over rows
Supinated grip. Build load. Perfect form.
10 Rounds For Time:
10 Hang Power Snatches 35/25 Kg
Barbell 30/20 Kg, knee push-ups
Rx+ = replace push-ups 5 ring muscle-ups