WOD: Monday, 7 November 2016
Foam Rolling & Basic 4 Stretching
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
Overhead Squat bottom hold
10 rounds, 15 Seconds of Work, followed by 30 seconds of rest
Work with a light barbell or the broom stick. Work on Ass to the Grass, shoulder and spine stability.
Smolov Jr. Strength Cycle Week 1
Back Squat 6×6 @ 70% Of 5RM
With a beeping clock, every 90 seconds
If you don’t have a 5RM you can calculate it here:
For Time With a 20 Lb weighted vest:
150 Air Squats
Partition the pull-ups, push-ups, and squats as needed.
Perform without vest. Banded strict Pull-Ups and knee push-ups.
Ring Rows, Box Push-Ups