WOD: Wednesday, 19 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
Plyo, weighted, assisted. Work in the progression of your prefrerence.
Complete as many reps as possible in 4 minutes.
Paused Hang Squat Clean
10×2 OTM, Work Up
Perform a 3 second bottom pause
Complete as many rounds as possible in 12 mins of:
12 Overhead Squats, 40/30 Kg
Scale 1 and Masters 40+:
Barbell 30/15 Kg, Behind the neck weighted sit-ups with a 5/2.5 kg dumbbell
Technique barbell or front squat. Standard Sit-Ups