WOD: Wednesday, 30 November 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
10m Lateral Squat Walk, right side.
10m Left Side
20m Backwards Squat hops.
Every 75 seconds 9 sets, alternate between:
Set 1: 20 Weighted Sit-Ups @ 10/5 Kg Plate
Set 2: 10 Strict Toes To Bar
Set 3: 5 Barbell Roll-Outs
5 Rounds For Time:
15 Box Jumps 24/20”
6/4 Strict Pull-Ups
Box 20/18”, Kipping Pull-Up or Ring Rows
AHAP, Ring Rows.
Rx+ 3 Strict Muscle-Up instead of pull-ups