WOD: Monday, 5 December 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
20m Seal Roll, Bridge, V-Up complex
10 GHD Sit-Ups
Every 75 seconds, 10 sets:
Start @ 65%, work up to no more than 80%
(20 minutes Timecap)
Partition reps as necessary
55 Deadlifts, 100/70 Kg
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Handstand Push-ups.
DL 70/50 Kg, WBS 14/10 Lb, Push Press @ ¾ BW
AHAP, with standard push-ups, knee or wall.