WOD: Friday, 14 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)
Front Squat w/Pause
OTM 10, 2 reps, 3 second pause in the bottom.
Work to HAP
3 Rounds For Time:
21 American Swings 24/16 Kg
Scale 1 and Masters 40+:
KB 16/12 Kg, Jumping Pull-Up
Russian Swing AHAP with ring rows