WOD: Thursday, 13 July 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
Bar or Ring Muscle-Up
Advanced athletes practice strict.
Beginners do banded bar muscle-up or banded ring muscle-up transition.
Strict Press + Push Press
3+3×10 E75 Secs, work up.
(Male/Male – Female/Female)
In teams of 2, AMRAP 20:
7 American Swings 24/16 Kg
7 Wall Balls 20/14 Lb 10/9’
One person working at the time:
The “resting partner must perform a single arm farmer hold, if the KB touches the ground, the working partner must restart the round for it to count.
Scale 1 and Masters 40+:
Russian Swing 24/16 Kg, Wallball 14/10 Lb
KB AHAP, No target wallball