WOD: Friday, 27 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
Single Arm KB Strict Press OTM 8
Alternating arms per minute, 6 reps. Pick your load.
Power Clean, 60/40 Kg
Box Jump, 24/20 in
Row/Assault Bike (calories)
The interval is 30 secs of work followed
by 30 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.
Scale 1 and Masters 40+:
PCLN 50/35 Kg, Strict Hanging Knee Raises, Box Step Overs
AHAP, Sit-Ups, Step-Ups