WOD: Tuesday, 10 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)
Squat Hop – 20 m
If an exercise is too advanced, stick with last weeks easier version.
Overhead Squat 6 x 3 (increase weight)
Weighted Pull Ups 4 x 5
5 Ring Dips
10 Box Jumps 30/24”
20m Sandbag Lunge Walk 60/40 lbs
Parallel Bar Dips
Box Jumps 24/20”
Sandbag Lunge Walk 40/20 lbs
Box or Parallette Dips
Box Jumps 20/10”
OHS – only go as low as you can with perfect form (straight back, proud chest, knees out, arms externally rotated)
Pull Ups – if you cant do Pull Ups yet, do 4 sets of negative Pull Ups and try to lower yourself from the highest position down in 10 seconds. 1 set is one negative Pull Up, not 5.
Sandbag Lunge Walk – you can carry the sandbag any way you want as long as it never touches the ground during your 20m Walk.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – Movement
1930 – WOD
1530-2030 – Open Gym
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