WOD: Tuesday, 2 December 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)
3 times Monkey Bars
Seal Roll – Bridge – V-Up Complex (10 reps)
Perform 1 set of the Leg Raise series. Add one other set of either the
Squat, Push Up or Pull Up series.
The correct tempo is absolutely essential: 2121
Don’t rest between sets.
Strict Press 5-3-2-1
(Beginners 3 x 5)
40 One Arm KB Swings @ 16/12 kg
3 Stone GtS Med/Light
10 Renegade Rows 20/15 kg
20 Goblet Cossack Squats @ 16/12 kg
One Arm Swings @ 12/8 kg
Stone Light/Heavy Slam Ball
RR 15/10 kg
Goblet Cossack Squats @ 12/8 kg
2H KB Swings AHAP
Slam Ball/Med Ball
Strict Press to technical failure only! Global extension, butt on, abs on.
KB Swings: 20 each arm, switch as often as you like
Stone: you can substitute with a sandbag, use the new dropping platforms. Feel free to move them to create more space. Stand on them while working with the stone.
Renegade Row: L+PU+R+PU = 1 rep
Cossack Squats with a KB held in front of your chest.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – Yoga
1930 – WOD
1500 – 2030 Open Gym
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