WOD: Friday, 20 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).
Min 1 Left arm, next minute right arm and so on alternating
Complete as many rounds as possible in 12 mins of:
10 Wall Balls, 30/20 Lb, 10/9 ft
4/2 Strict Handstand Push-ups
10 Kettlebell SDHP, 32/24 kg
Scale 1 and Masters 40+:
KB 24/16 Kg, wallbal 20/14, Negative HSPU OR 2 Wallwalks
AHAP with Push-Ups