WOD: Wednesday, 01 February 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
20m Backward Squat Hops
1x Through Monkey Bars
OTM 10 Alternating Between
20 Shoulder Taps
10 Hollow Rocks
21,18,15,12,9,6,3 Overhead Squat 50/35 Kg
42, 36,30,24,18,12,6 Strict Abmat Sit-Ups
EMOM 8 min
50m Light to moderate jog across the matt.
Scale 1 and Masters 40+:
OH Squat 40/30 Kg
Front Squat AHAP
Strict Abmat Sit-Up= Arms always between your legs.