WOD: Tuesday, 8 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 7×5 @ 70% Of 5RM
With a beeping clock, every 90 seconds
2 Rounds For time:
15 Box Jumps, 30/24”
10 Squat Snatches, 40/25 Kg
15 Power Clean & Jerks, 60/35 Kg
Box Jump 24/20”, Sqt Snatch 35/20 Kg, PC&J 40/15 Kg
All movements AHAP
One barbell only.