WOD: Thursday, 27 March 2014
on your own before class starts
the 4 basics on your own before class starts
KB Armbar Stretch
Monster Band Walk
Cook Bridge (10 each side)
5 Wall Walks + Push Up
20m Walking Lunges w/2x16kg/2x12kg KB
5 Wall Walks AHAP + Push Up
20m Walking Lunges w/2x12kg/2x8kg KB
5 Inch Worms + Push Up
20 Split Squats AHAP (10L/10R)
3RM/5RM means touch-n-go repetitions. No pause at the bottom.
Wall Walks: keep full body tension on the way up & down, finish with a PU at the end of each Wall Walk. Go up until belly touches the wall (or as high as possible).
If there are not enough KBs you can use bumper plates (carried or overhead) instead.
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1900 – WOD
1800-2030 – Open Gym
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