WOD: Thursday, 4 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.
20 m Farmers Walk Ladder, up to max and down
10 Box Jumps 24/20”
6 Deadlift-Hang Power Clean-Push Jerk @ 50/35 kg
8 4ct. Mountain Climbers
Box Jumps 20/10”
Complex @ 30/15 kg
4 ct. Mountain Climbers AHAP
Box Step Ups AHAP
Use the Farmers Walk Bars, one set of bars starts loaded with 2×10 kg bumpers, the other with 2×20 kg bumpers. Decide in which group you want to start. Every member of the group walks 10m and back. Once all are done, increase the weight of the light bars by 2×5 kg each, the heavy bars by 2×10 kg each. Go until you reach your max. Once the strongest in each group is done (if enough time is left) do the same ladder by decreasing the weight again.
Complex: perform the Complex 6 times. You can take breaks but dont drop the weight, put it down in a reverse DL.
Mountain Climbers: if your foot doesn’t end up flat & parallel to your hand, with the other leg fully extended, its S1. Time to work on your mobility bro!
1800 – WOD
1930 – WOD
1400-2030 – Open Gym
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