WOD: Monday, 17 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)
20 alternating Cossack Squats
20 standing KB Figure 8 (clockwise AND counterclockwise)
Seal Roll – Bridge – V-Up Complex (10 reps)
Start with a set of Passive Hang. Your goal is 2 minutes.
Then perform 1 set each of the Squat and Push Up series.
The correct tempo is absolutely essential: 2121
Don’t rest between sets.
Atlas Stone: Ground to Shoulder
get 2 sets of 3 reps with a heavy stone (each side)
A heavy Slamball counts as a Stone for training purposes.
(Beginners: use heavy Dynamax ball to work on your form first)
Thrusters 43/30 kg
Thrusters 30/20 kg
Banded Pull Ups
Goblet Squat & Press
This is a Wall of Fame Workout. Compare your performance to 13 August 2014.
Use Platforms (2 Judo Mats + Black Mat) when lifting stones. This isn’t necessary if you use Sandbags, Wallballs or Slamballs.
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Barbell Club
0900 – 1930 Open Gym
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