WOD: Tuesday, 9 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)
40m Contralateral Crawl
Seal Roll – Bridge – V-Up Complex (10 reps)
Perform 1 set of the Leg Raise series and one set of the Bridge series.
The correct tempo is absolutely essential.
Don’t rest between sets.
Tactical Get Up Technique
TGU 4×2 (per side)
(Beginners 2×4 per side)
KB Swings @ 16/12 kg
KB Swings @ 12/8 kg
Knee Push Ups
Wall Push Ups
KB Swings: those are light weight, high rep… try to pull the KB down to reduce your swing time instead of just using gravity.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – Yoga
1930 – WOD
0900 – 2030 Open Gym
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