WOD: Wednesday, 12 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)
Work to HAP, increasing weight every 3 sets.
4 Rounds For Time
20 Calories (Assault Bike or Rower)
20 Overhead Squats 50/35 Kg
20 C2B Pull-ups
Timecap 18 min
Scale 1 and Masters 40+:
Barbell 40/30 Kg, Standard Pull-Up
Barbell AHAFA or
Back Squat instead of OHS. Ring rows or banded sstrict pull-up