WOD: Tuesday, 27 May 2014
Foam Rolling & Basic 4 Stretching
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)
Bridge & V-Up
Back to Back Pulls
Wheel Barrel (1 full circle with alternate hands, each L&R)
Wheel Barrel (1 full circle with double hands, each L&R)
Back to Back Squat
Toe to Toe Squat
Partner Hip Switch
Double Leg Angels
If an exercise is too advanced, stick with last weeks easier version.
Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.
Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1
30 Overhead Walking Lunge 20/10 kg
15 Toes to Bar
Buy Out: 50 m Farmers Walk AHAP
Post load of Farmers Walk and number of reps to comments.
Knees to Elbow
Explosive Sit Ups
Keep plate locked overhead with straight arms during the lunge.
15 lunges with right leg, 15 lunges with left leg. You back knee has to touch the ground to count as a rep.
0600 – WOD
0915 – WOD
1730 – Weightlifting Club
1930 – WOD
1530-2030 – Open Gym
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here