WOD: Friday, 30 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
If an exercise is too advanced, stick with last weeks easier version.
3 rounds keeping the same weight on the bar during the round
3 Push Press
3 Push Jerk
Power Clean @ 75%/65% BW
Power Clean @ 65/55% BW
Hang Power Clean @ 40/30% BW
Post your time and % of BW used for the Power Cleans.
Do 3 reps of Press followed by 3 reps of Push Press, followed by 3 reps of Push Jerk without putting the bar down. You may increase or decrease the weight between rounds.
Athletes can use whatever percentage of BW they think they can handle, the scaling options are just that….options.
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym
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