WOD: Wednesday, 13 August 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)
2 x 10 OHS (PVC or Barbell) for perfect technique, work on your sticky point
10 Scapular Shrugs
10 First Pulls (vertical)
10 First Pulls (horizontal)
Seal Roll – Bridge – V-Up Complex (10 reps)
8 x 1 Pogo Jump
(p.121 Radcliffe: Functional Training for Athletes)
Unilateral KB Bench Press
(3 x 5)
Thrusters 43/30 kg
Thrusters 30/20 kg
Banded Pull Ups
Goblet Squat & Press
This is a Wall of Fame Workout. Compare your performance to 17 April 2014.
Solid position on the bench, both feet supported fully on the ground, shoulder blades retracted, external rotation. Try to keep your trunk solid during your reps.
Pair up and go in 2 heats. Everyone will have a judge that no-reps him for incomplete ROM.
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)
0600 – WOD
1700 – WOD
1830 – WOD
1700-1930 – Open Gym
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