WOD: Friday, 14 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.
Deadlift 2 RM
(Beginners 3 x 5)
1-10 Toes to Bar
10-1 Pull Ups
20 Double Unders after each round
Explosive Sit Ups
Slow High Singles
1 TTB, 10 PU, 20 DU, 2 TTB, 9 PU, 20 DU….
0600 – WOD
0915 – WOD
1800 – WOD
0900-1900 – Open Gym
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