WOD: Friday, 30 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
3 minutes of work in the exercises of you or your coaches’ choice
OTM 15, Alternating between:
2 Overhead Squats
4 Overhead Lunge: In place, step back.
Use the same load for both movements, working your way up every 2 sets
Complete as many rounds as possible in 7 mins of:
8 Hang Power Snatches, 50/35 Kg
16 Wall Balls, 20/14 Lbs 10/9’
Scale 1 and Masters 40+:
Barbell 40/30 Kg, Wallball 14/10 Lbs 9’
Go AHAP, focus in skill development.