WOD: Thursday, 17 April 2014
on your own before class starts
the 4 basics on your own before class starts
KB Armbar Stretch
PVC Pass Throughs
Banded Ankle Mobility
Monster Band Walk
Cook Bridge (10 each side)
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)
Front Squats, Push Press, Kipping Pull Ups
Thrusters 43/30 kg
Thrusters 30/20 kg
Banded Pull Ups
Goblet Squat & Press
This is a Wall of Fame Workout. Compare your performance to 28 November 2013.
Go through the different movements and work on improving your technique. Then pair up and get a feeling for judging correct ROM.
Pair up and go in 2 heats. Everyone will have a judge that no-reps him for incomplete ROM.
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1900 – WOD
1800-2030 – Open Gym
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