WOD: Friday, 14 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.
OTM 12 Alternating Between
3 Overhead Squats
6 Front Squats
Use the same weight for both lifts. Work Up.
For 3 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 60/40 Kg
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Scale 1 and Masters 40+:
Barbell 50/35 Kg, Hanging Leg Raises
Hang Power Snatch AHAP w/ Weighted or Standard Sit-Up