WOD: Monday, 23 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
Sledge Hammer Strikes, 15 R – 15 L
30 Seconds Max Rep Strict Pull-Ups, rest 30 seconds
30 seconds Max Strict Ring Dips, rest 30 seconds
21 – 15 – 9
Front Squat 60/40 Kg
Strict Hand Release Push-Up
OTM 7 50m double KB Overhead carry (HAP)
Scale 1 and Masters 40+:
Knee Strict HR Push-Up
AHAP. Box Strict Push-Up Skill development.
Strict Hand Release Push-Up refers to as YOUR TIGHS NOT TOUCHING THE GROUND, you must not use any help from your hips, head or legs. Reach full arm extension.