WOD: Monday, 14 April 2014
The basic 4, before class
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Frontline Drill 2x1min, Backline Drill 2x1min, Wrist Conditioning
Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)
Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)
Rx weight 90/60#
Sandbag Bear Complex
40 Sandbag Bench Step Ups 24/20”
400m Sandbag Carry
Remember that wrist conditioning is supposed to hurt if you do it right, because you have to brake up the scarring and the tissues that have become baked together up.
The Sandbag Bear Complex will be 6 repetitions of Deadlift-Row-HPC-FS-Press-BS-Press. Pick one Sandbag weight for the whole workout.
You can carry the sandbag any way you like for the Step Ups and the 400m Run. The Step Ups are done on the long benches.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
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