WOD: Thursday, 29 May 2014
Foam Rolling & Basic 4 Stretching
+ KB Armbar Stretch
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
If an exercise is too advanced, stick with last weeks easier version.
Technique (Top Speed Pillar):
Butt to Wall Press 3-5 reps
Butt to Wall Press & Twist 3-5 reps
Butt to Wall Press & Split 3-5 reps
Acceleration Wall Pushes
Suicides 6 x 40m
TGU 4×2 (per side)
(Beginners 2×4 per side)
6 Bear Complex @ 60/40kg
50 Double Unders
Dont put the bar on the ground during the Bear Complex.
6 Bear Complex 40/30kg
25 Double Under Attempts
6 Bear Complex 20/15kg
50 Slow High Singles
Post your time.
Increase weight only if you were able to complete your last set with perfect form!
Bear Complex is performed 6 times without dropping the bar. (Deadlift-Bent Row-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press).
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1530-1930 – Open Gym
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