WOD: Thursday, 13 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)
E2m x 12 min
6 reps @ 75%
From 10 to 1 reps for time @ 70/50 Kg:
Hang Power Clean
2 min intervals x 5 times with 1 min rest between each interval.
The first two intervals should have moderate intensity, the last three you give it what you got.
Scale 1 and Masters 40+:
Barbell 60/40 Kg