WOD: Monday, 9 January 2017
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
2x 45 Seconds Battling Rope
EMOM 12 min, 6 Reps
3 sets @ 55%, 3 @ 60%, 3 @ 65%, 3 @70%
3 rounds for time of:
20 Goblet Squats, 32/24 kg
20 KB Russian Swing, 32/24 kg
20 Alternating KB Snatches, 24/16 kg
Accumulate 100 m of Sled Push (Without weight)
KB weight scaled accordingly. KB Clean & Press instead of Snatch
AHAP. Skill development.
KB Snatch is to be performed always touching the floor in between reps. Both the swing type and the pull type are allowed.