WOD: Friday, 26 May 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
1 Pegboard Ascent
5×3 OTM: Work to HAP
Dirty South Buddy Competition Qualifier
In teams of two
4 Rounds for time and reps of the following:
One person will do 75 double unders (or 150 singles) and the other will do max reps of the designated exercise until their partner completes the double unders-once complete, switch roles. After both people have completed the double unders and the excercise, you move to the next movement. In total there are 4 rounds and you will keep a running tally of the reps completed for your team. Each person will do a total of 300 double unders and do max reps of all 4 exercises.
Final score is total reps completed divided by time (in seconds) x1000 (DON’T WORRY, we’ll use a calculator!)
4 Rounds For Time:
Round 1: 75 Double Unders/ Overhead Squat (95/65)
Round 2: 75 Double Unders/ Push Press (95/65)
Round 3: 75 Double Unders/ Sumo Deadlift Highpull (95/65)
Round 4: 75 Double Unders/ Front Squat (95/65)
Scale 1 and Masters 40+:
Scale weight and height as necessary. If your partner does single unders, you too.
This should be fun!