WOD: Tuesday, 07 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
Inverse tabata of Overhead Squat Bottom Hold
10 seconds of hold, followed by a 20 second pause, 10 rounds.
12 Min to establish a
1RM Power Snatch
For 3 Cycles, AMRAP in 5 Minutes
10 Push Presses 50/35 Kg
10 KB Russian Swings 32/24 Kg
10 Box Jumps 24/20
Rest 90 seconds between cycles. For each cycle restart the AMRAP.
Run 1 mile for time
Scale 1 and Masters 40+:
Barbell 40/30 Kg, KB 24/16 Kg, Box Step Over 24/20”
AHAP with step ups
Beginners 10×10 Power Snatch AHAFA