WOD: Wednesday, 10 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.
Barrel Ground to Overhead 5 x 1
(Beginners Ground to Shoulder)
Teams of 2 x male and 1 x female (coaches adjust as necessary):
Get the barrel onto your shoulder. Then from there move it to the front and press it overhead. PP and PJ allowed. Try to get it back to the ground without dropping it. Dropping allowed if necessary, onto the drop stations.
Beginners: Ground to shoulder only. You can use a sandbag if the barrels are too heavy. With sandbags do sets of 3.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – BBC
1630-1930 – Open Gym
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here