WOD: Friday, 6 June 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
(10-20 reps each)
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 10-20
Rear Leg Elevated Single Leg Squats
2×8 (each L&R) @ 32X2
12 KB Swings 24/16 kg
6 8count Bodybuilders
10 m Crawl
KB Swings 16/12 kg
KB Swings AHAP
10m Duck Walk
Hold weight on the side where the leg is supported by the bench. Watch the tempo and that the torso remains upright during the whole movement!
Set up the class so that half are on the left and half on the right, so that they can crawl 5 m then return back to their KB.
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym
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