WOD: Monday, 10 November 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 minute Plank Hold
20 standing KB circles around your hip (clockwise AND counterclockwise)
Seal Roll – Bridge – V-Up Complex (10 reps)
Pick one level of the Squat series and try to perform 2 intermediate sets with the prescribed reps. The correct tempo is absolutely essential: 2121
Rest between sets as long as necessary (in class 90-120 sec)
Heels are shoulder wide and don’t REST in the bottom position, hold it for 1 sec!
You can use your rest period to do a set of the Push Up series.
Max Height Box Jump
You have 10 minutes to find your max height Box Jump. Jump off with both feet simultaneously, no step before the jump is allowed. Build a platform with judo mats on top to prevent shin injuries!
Peters “Athlete of the month” WOD
100 burpees for time
Each minute (starting with 0) perform 2 Power Cleans with 60/40 kg.
Power Clean 40/30 kg
Hang Power Clean AHAP
Blame Peter for the Burpees 🙂
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Barbell Club
0900 – 1930 Open Gym
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