WOD: Monday, 24 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
Rope Climb Practice
4 min work
Deadlift Strength Cycle Week 1
Every 2 Minutes for 8 minutes:
Interval 1: 20 reps @ 50% of 1RM
Intervals 2, 3 and 4: 10 reps, with the same weight.
5 Rounds For Time:
8 Hang Squat Cleans 50/35 Kg
32 Double Unders
Scale 1 and Masters 40+:
Barbell 45/30 Kg, Jumping Pull-Up, Mountain Climnbers
HPC+FSQ, Ring Row, Hops over the bar.
*Deadlift cycle will have a duration of 14 weeks.
We will deadlift every Monday.