WOD: Wednesday, 21 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
Skin the Cat
Work on whatever progression is ok for you. If you can do it hanging from the rings then try for 3 sets of 1-5 reps.
4 sets – E90 secs – 10 Reps @ 60% of 1RM – Touch n Go.
Wallball 20/14 Lb 10/9’ Target
Box Jump 24/20”
KB American Swing 24/16 Kg
KB 20/12 Kg, Box 20/18”
AHAP, Russian swing, box step-ups