WOD: Thursday, 27 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)
5 Wall Walks
4 x 3 “High” Box Jumps (usually 30/24”)
Seal Roll – Bridge – V-Up Complex (10 reps)
Perform 1 set each of the Squat, Push Up and Pull Up series.
The correct tempo is absolutely essential: 2121
Don’t rest between sets.
Man Makers 3 sets of 10 reps (touch and go)
3 Deadlift @ 5 RM weight
8 Strict Pull Ups
20m Sled Push @ 40lbs Sandbag/unweighted
KB DL AHAP
Ring Rows AHAP
Try to increase weight every set. The set of 10 has to be unbroken to count for your weight score. It will still count as one of your sets even if its not touch and go.
Heavy strict WOD, so if scaling keep that in mind! Deadlifts should be done with your 5 RM weight, you should have written that down somewhere… If not take a guess.
1800 – WOD
1930 – WOD
1700-2030 – Open Gym
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