WOD: Wednesday, 7 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, 5 sets:
5 Push Jerks
Start @ 65%, work up to no more than 80%
5 Rounds, each for time of:
25 Air Squats
Rest 2 min between each round.
Jumping Chest-To-Bar Pull-Up, Knee or banded push-up.
Jumping Chin-Up, box push-up
Rx+ 10 Ring Muscle-Ups