WOD: Monday, 18 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)
1 x 6 Wall Squats @ 5221, for perfect technique, work on your sticky point. Make sure you position yourself somewhere where your nose will hit a wall/pillar if you hinge forward.
1 set hanging from the bar (max time, full deadhang, hands shoulder wide)
1 set Handstand Hold (belly against wall or as high as you can wall walk up)
Seal Roll – Bridge – V-Up Complex (10 reps)
5 x 3 Squat Jump (with 1s pause)
(p.122 Radcliffe: Functional Training for Athletes)
alternatively 8 x 1 Pogo Jump
5 Pull Ups
10 Push Ups
Banded Pull Ups
Ring Push Ups
Wall Push Ups
Post your time – this is a Wall of Fame workout.
Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.
Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.
Save your hands. If your hands feel like they are getting close to tear, switch to strict Ring Rows! Too much chalk will increase the wear on your hands. If you scale with rubber bands, make sure you use the same band for the whole workout in order to be able to compare it with your next time.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Weightlifting Club
1530 – 1930 Open Gym
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