WOD: Friday, 5 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.
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
10 x 10m, unweighted.
12 KB Clean & Jerk @ 24/16 kg
8 Toes to Bar
KB C&J @ 16/12 kg
KB C&J AHAP
Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. No weights on the sled! Correct running technique.
Use correct C&J technique… its not GtOH.
0600 – WOD
0915 – WOD
1800 – WOD
0900-1300 – Open Gym
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