WOD: Friday, 28 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.
Frontline Drill 2x1min, Backline Drill 2x1min
Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)
Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)
(Beginners: Hang Power Snatch @ low weight)
8 Hang Power Cleans 50/35 kg
40m Farmers Carry (Sandbag) 120/80 lbs
20m Overhead Plate Lunges 20/10 kg
HPC 20/15 kg
Farmers Carry AHAP
OH Plate Lunges AHAP
For the Farmers Carry you can use any object with an equivalent weight: Barrel, Slam Ball, Bumper Plates… the weight has to be carried in front of your chest, otherwise its not a Farmers Carry. Athletes can start at different exercises.
0600 – WOD
0915 – WOD
1800 – WOD
0900-1300 – Open Gym
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