WOD: Friday, 25 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.
Squat Hops 20m
Squat Cleans 4×4 (slow)
8 Sandbag Squat Cleans 80/60 lbs
8 Strict Pull Ups
Buy Out: 666m Sandbag Carry
Sandbag 60/40 lbs
Sandbag 40/20 lbs
10 Burpees + 20 sec Plank Hold
Do your Squat Cleans as SLOW as possible. Do not lift your feet or heels off the ground, do not shift from Jumping to squatting stance. Pick a stance with which you can squat down. Key here is: since you cant accelerate the bar much higher than hip height, you will HAVE to be fluid and quick pulling yourself below the bar. Again use a weight that puts you into your learning zone… you should miss some of your last reps but still be doing everything in good technique. Being slow means to be slower than 1 second in order to be able to FEEL your movement and learn how to improve it..
Crawl: contralateral quadrupedal movement 🙂
Pull Ups: Rx is strict, S1 is any way you want
Dont forget the buy-out: 666m is one time around the block across the street.
0600 – WOD
0915 – WOD
1800 – WOD
1530-1900 – Open Gym
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