WOD: Thursday, 20 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.
Front Rack Alternating Lunges
In place, step forward.
OTM 12 , 4 reps per leg.
5 rounds for time of:
20 Slamballs 15/12 Kg
15 Thrusters, 60/40 Kg
Scale 1 and Masters 40+:
Slamball 12/9 Kg, Thruster 50/35 Kg
Barbell and slamball AHAP. 4 Rounds only