WOD: Thursday, 19 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).
Bulgarian Split Squats with KBs
10 min: 30 seconds Right Leg, rest 30 seconds
30 seconds Left Leg, rest 30 seconds
1, 2,3,4,5,6,7,8,9,10 reps for time of:
Thruster 50/35 Kg
Bent Over Row 50/35 Kg
40m Shuttle Run
Scale 1 and Masters 40+:
Barbell 40/30 Kg