WOD: Monday, 20 October 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)
False Grip Hang 3 x 20 sec (or max time)
10 Scapular Push Ups (w/band)
Seal Roll – Bridge – V-Up Complex (10 reps)
5 x 3 Double Leg Hops (multi response or single response hops)
(p.134 Radcliffe: Functional Training for Athletes)
alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump
2 x 5 Wall Push Up
2 x 5 Kneeling Chest Pass
Rear Leg Raised Single Leg Squats
2 sets of 8 (L&R) @ 31×2
(Felix’s choice – member of the month)
(every round starts with 30 Double Unders)
Wall Balls 20/14 lbs
KB Swings 24/16 kg
(30 DU Attempts)
Wall Balls 14/10 lbs
KB Swing 16/12 kg
(30 Slow High Singles)
Goblet Squat & Press AHAP
KB Swing AHAP
False Grip Hang: Hang from the Rack or the rings in the False Grip. Try to hold for 20 sec. You may support your weight if you cant hold your full weight.
Scap Push Ups: Full retraction/protraction of shoulder blades with locked out elbows.
Watch the prescribed tempo: 3 seconds down means 3 seconds, not as fast as you can count in your head to 3.
Every Round is 30 DUs and then the rounds have 21-18-15-12-9-6-3 Wall Balls and RKBS so 30-21-21 // 30-18-18 // 30-15-15, etc.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Barbell Club
1530 – 1930 Open Gym
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