WOD: Friday, 21 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)
Try to get a passive hang of 2 minutes or an Active Hang of 1 minute. If you finished those levels on a previous day you will proceed to either Ring Rows, Jackknife OR Half Pull Ups. If you choose Jackknife or Half Pull Ups, you have to be able to get at least the reps for 1 set of the intermediate level (i.e. 11 Half Pull Ups) or you should decrease the level next time. If you have done this already this week, then try to get more reps this time and work on reaching the progression to the next level.
The correct tempo is absolutely essential: 2121
EMOM12 – 3 Power Snatch @ low/medium weight
(Beginners: Hang Power Snatch @ low weight)
Renegade Rows 20/10 kg
4 ct. Mountain Climbers
Slam Balls 15/9 kg
Renegade Rows 15/5
Slam Balls 9/6 kg
Renegade Rows AHAP
Slam Balls AHAP (Pick Up)
Goal is bar speed and work on perfecting your technique. Use a weight where you feel comfortable and are able to “feel” the bar. If you have to focus on getting the weight up, its too heavy.
You can start with any of the three exercises.
0600 – WOD
0915 – WOD
1800 – WOD
0900-1300 – Open Gym
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