WOD: Friday, 27 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 @ 80%
Back Squat 4×5 @ 75-80%
10 KB Clean & Jerk 24/16 kg (5 L, 5 R)
5 Strict Chest to Bar Pull Ups
10m KB Waiter Lunges 24/16 kg
KB C&J 16/12 kg
Strict Pull Ups
KB Front Rack Lunges AHAP
KB Swing AHAP
Ring Rows AHAP
High Bar Back Squats
KB C&J – You can switch arms as often as you want, total is 5 L & 5 R.
Ring Rows – Pull until your hands touch your chest. No kipping.
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym
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