WOD: Friday, 13 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)
20 m Squat Hops
If an exercise is too advanced, stick with last weeks easier version.
Clean 3×3 @ 75%
Back Squat 4×5 @ 70-75%
15 Toes to Bar
200m Sandbag Carry 120/80 lbs
10 Ring Rows (horizontal)
Knees to Elbow
Sandbag Carry 80/60 lbs
Scaled Ring Rows
Explosive Sit Ups or V-Ups
High Bar Back Squats
Ring Rows – Rx version is with your feet supported on a box so that your heels are at the same height as your hands. Pull until your hands touch your chest. No kipping. Scaled version is with feet lower/on the ground.
Sandbag Carry – You can pick any combination to make up the total weight nd carry any way you want as long as no part of the sandbag(s) touches the ground.
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym
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