WOD: Wednesday, 25 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.
KB Armbar Stretch
PVC Pass Throughs
Snatch (from Power Position) 5 x 3 @ 65-75% 1 RM
Push Press 4 x 4
20m Barrel Carry AHAP
5 Box Jumps 30/24”
10 Push Ups
Box Jumps 24/20”
Knee Push Ups
Box Step Ups
Box Push Ups
Snatch is from the Power Position. Try not to re-bend your knees before the jump. Goal is to work on getting UNDER the bar fast, not trying to pull the bar up higher and higher.
Push Press – go heavy (learning zone) so that rep 4 is always a failed rep or just a barely made rep. However: technical failure rule applies, so keep your butt squeezed and keep your midline stable.
Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.
Barrel Drag: Drag the barrel, walking backwards, bottom edge of barrel is sliding on the ground.
Push Ups: Gehe bei den Pushes ganz bis auf den Boden hinab 🙂 (Chest to the Ground!!!)
0600 – WOD
0915 – Open Gym
1700 – WOD
1830 – WOD
1530-1930 – Open Gym
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