WOD: Wednesday, 18 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
5 min practice
DBall (Slamball) Ground to shoulder.
Work up on strongman technique (atlas stone also allowed).
E2M x 10 min
5 Weighted Strict Pull-ups + 5 Weighted Strict Ring Dips
Deadlift 140/90 Kg
Box Jump 30/24”
Scale 1 and Masters 40+:
Deadlift @ 70% of 1RM, box AHAP
Double KB Deadlift AHAP, Box Step ups