WOD: Wednesday, 30 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)
Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)
If an exercise is too advanced, stick with last weeks easier version.
Butt to Wall Press
Butt to Wall Press & Twist
Butt to Wall Press & Split
(each 3-5 times)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
Sprint 10 x 20m
6 Power Cleans @ 0.75 BW
AMRAP 8ct Body Builders
Power Clean @ 0.5 BW
Hang Power Clean AHAP
30 sec Plank Hold
Start with 70% speed and increase every run. If anything feels funny, stop running.
PC – Do not drop the bar from higher than hip height! Catching the bar is part of the training and teaches you how to absorb impact. PC has to be FULLY racked on the shoulder to count. The CF Games are over and you weren’t in it. 🙂
Your score is the number of PC rounds you finished, plus your total Body Builders. If you cant finish your 6 reps in a minute, then you will do 3 reps in each remaining even minute and keep doing AMRAP BB in the odd minutes. If you only get 5 reps in round 4 then your score will be 3 + total AMRAP BB in all 6 rounds.
0600 – WOD
1700 – WOD
1830 – WOD
1700-1930 – Open Gym
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