WOD: Thursday, 13 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
5 Behing the Neck Sotz Presses
Skill development, as heavy as good technique allows.
6 Rounds For Time:
15 Lateral Box Jump Overs 24/20”
15 Weighted Sit-Ups 10/5 Kg Plate
Front jumping in Box 20/18”, standard sit-ups