WOD: Wednesday, 20 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
Deadlifts 5 RM
10 Sandbag Shoulder to Squat 80/60 lbs
30 Double Unders
10 Sandbag Power Clean & Press 80/60 lbs
10 Explosive Situps
Sandbag 60/40 lbs
Double Under Attempts
Sandbag 40/20 lbs
Slow High Singles
Find your 5 RM. Do as many sets to prepare for your 5 RM attempt as you need. Lift to technical failure only!!!
Shoulder to Squat: Get the sandbag from the ground to your shoulder (alternate sides each rep), then squat with the sandbag on your shoulder. I recommend using the Barrel Ground to Shoulder technique, but any technique is allowed as long as it is not dangerous.
0600 – WOD
1700 – WOD
1830 – WOD
1700-1930 – Open Gym
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