WOD: Thursday, 12 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 25 Seconds Battling Rope
E2M for 10 min.
Fight Gone Bad Style:
5 Rounds: 50 seconds per station, 15 seconds to transition to the next station.
Burpee Box Jump 24/20” (2 Points per rep)
Double KB Swing 12/8 Kg (each hand)
Double KB Front Rack Lunge 12/8 Kg (each hand)
Double Unders (2 points per rep)
800m Slamball Run (Weight from 23Kg and Up)
Scale 1 and Masters 40+:
Box 20/14” or step-up. Standard Russian KB swing 16/12 Kg, Goblet Lunges 16/12 Kg, Mountain Climbers.
Step-Up. Russian Swing AHAP, Air Lunges, Single Unders
Score is the total number of reps of everything together.