WOD: Tuesday, 11 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 Snatch + Squat Snatch
(Touch and Go)
OTM 10 1+1, work to HAP
AMRAP 10 min
10 Weighted Alternating Pistols 12/8 Kg KB
Rest 3 minutes
AMRAP 10 minutes
100m Shuttle Run
Row 5 x 750 meters with 3 minutes rest
Scale 1 and Masters 40+:
Pistols without weight. Ring Assisted Pistol. Scale HSPU with 2 Wallwalks
Bulgarian split squats. 20 standard box or knee push-ups.