WOD: Tuesday, 1 July 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.
Cook Bridge, 10 L&R
Clean Pull + Power Clean 5×2+2 @ 70-75%
Front Squat 4×5 @ 80-85%
500m max effort Row (Wall of Fame)
Rest until 2 minutes after last person is done, then:
20 m Crawl
20 m Farmers Walk @ 32/24kg (each hand)
Farmers Walk AHAP
Each Clean Pull and each Power Clean starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Clean Pull + 1&1 Power Clean).
Weight is 70-75% of 1 RM (PC + FS)
Beginners who have not done the first part of the Oly cycle will start all lifts above the knee and use less %.
Row – all out, Wall of Fame, beginners are in the first heat, fastest rowers in the last. 2 min Rest time starts after last man of last heat is done
Crawl – any style allowed
0600 – WOD
0915 – WOD
1700 – WOD
1830 – Movement
1930 – WOD
1530-2030 – Open Gym
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