WOD: Tuesday, 20 June 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
Max Effort “Perfect Abmat Sit-ups” in 2 minutes
Bent Over Row
8×4 E75 Secs @ 80%
4 rounds for time of:
15 American Swings 24/16 lbs
Scale 1 and Masters 40+:
15-12-9 rep scheme or Hanging Knee Raises with Rx rep scheme.
Weighted Sit-Up, Russian swing AHAP.