WOD: Friday, 11 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 10×3 @ 85% Of 5RM
EMOM 10 min
4 4-min rounds of:
15 Wallballs 20/14 Lb
15 Slamball Cleans 23/12 Kg
max target burpees
Rest 3 minutes between rounds.
Wallball 14/10 Lb, Slamball 15/9 Kg
All Balls AHAP
As an alternative You can start with Slamballs instead of wallballs or do 12 Kg each hand KB Cleans.
Perform your burpees touching the pull-up bar when you jump, that is your target.