WOD: Monday, 16 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.
KB Armbar Stretch
PVC Pass throughs & Rotations
Cook Bridge, 10 L&R
Snatch Balance 6 x 3 (increase weight every set)
Weighted Pull Ups 4 x 5
5 Front Squats 60/35 kg
AMRAP Bar Facing Burpees
Front Squats 40/20 kg
Goblet Squats AHAP
Snatch Balance – Drop Down without driving the bar up at first. Its NOT a heaving SB.
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.
Every minute starts with 5 FS, the remaining is AMRAP BFB. Athlete has to face the bar, not be parallel to the bar. Jumping over the bar has to be done with both feet, no bunny hopping. After your 5 FS, do as many BFB in the remaining time of that minute as you can. Next minute starts with 5 FS again… every minute is the same!
If you fail to complete 5 FS in the minute, you are done!
Your score is the number of BFB you complete in the 10 minutes.
0600 – WOD
0915 – WOD
1830 – WOD
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here