WOD: Monday, 21 Novemeber 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
Weighted Plank Hold Front, L & R
for 50 sec each, 10 seconds rest in between.
(Use a Sandbag, Plate or Chains on your hip if you are able to hold an un-weighted Plank for 1 minute)
Smolov Jr. Strength Cycle Week 3
Back Squat 6×6 @ 70% + 10Kg
4 Rounds For Time:
12 Double KB Front Rack Walking Lunges 16/12 Kg
100m Farmer’s Carry
KB 12/6 Kg, .
Rx + = 24/16 Kg KB, 10m Hanstand Walk