WOD: Tuesday, 18 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. If you managed to hang for 2 minutes in a previous workout, work on getting an Active Hang of 1 minute.
Then perform 1 set each of the Squat and Push Up series.
The correct tempo is absolutely essential: 2121
Don’t rest between sets.
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
10 x 10m, unweighted.
15 Wall Ball 20/14#
10 Toes to Bar
30 Double Unders
then immediately Row 500m
Wall Ball 14/10#
30 DU Attempts
Goblet Squat & Press AHAP
Explosive Sit Ups
Slow High Singles
Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. No weights on the sled! Correct running technique.
You are done when you finished the 500m, until then the clock keeps running.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – Yoga
1930 – WOD
0900 – 2030 Open Gym
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