WOD: Friday, 14 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
2 rope climbs
5/3 bar dips
100m Burpee Broad Jumps
50 Thrusters 40/30 Kg
Assisted pistols of you choice. Thruster 35/25Kg
Lunges, standard burpees and AHAP Thrusters.