WOD: Monday, 10 April 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
“Sally Up, Sally Down”
Pull-Ups, Push-Ups, Air Squats or Box Dips.
This a fun, coordination oriented drill.
Choose one exercise and keep it the entire week to measure your progress in coordination and ability.
(Song: Moby – Flower. Duration 03:26)
Power Clean + Thruster + Shoulder-To-Overhead
Work to HAP
Drop to 70% of whatever max you get
and perform 20 reps for time of the same complex
10x Double KB Deadlifts 2x24kg/2x16kg
10x Double KB Russian Swings 2x24kg/2x16kg
10x Double KB Shoulder-to-Overhead 2x24kg/2x16kg
Extra Credit (not in class):
5 Rounds for time of:
8 Strict Pull-Ups
8 Wallfacing Shoulder Taps.
Scale 1 and Masters 40+:
KBs 16/12 Kg