WOD: Friday, 10 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.
OTM 10 Alternating minutes,
8 Pistol Squats
20 Rounds For Time:
10 Double Unders
5 Wallballs 30/20 Lbs
3 Strict Handstand Push-Ups
1 Sumo Deadlift High-Pull 60/40 Kg
Scale 1 and Masters 40+:
Mountain Climbers, wallball 20/14 Lb, kipping HSPU or Strict Push-Up, barbell 50/35 Kg
AHAP with mountain climbers, push-ups of your choice.