WOD: Thursday, 13 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.
Push Press 3 RM
(Beginners 3 x 5)
6 Man Makers 20/10 kg
5 Slam Balls 15/9 kg
6 Sandbag Ground to Shoulder 80/60 lbs
Rest 3 minutes, repeat one more time.
Man Makers 15/5 kg
Slam Balls 9/6 kg
Sandbag GtS 60/40 lbs
Slam Ball AHAP (Pick Up)
Sandbag GtS AHAP
Two AMRAP4 separated by 3 min rest will give you 2 scores.
0600 – WOD
1800 – WOD
1930 – WOD
1700-2030 – Open Gym
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