WOD: Friday, 12 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.
10 reps Scapular Push Ups
10 reps of First Pull (from the bar)
10 reps of First Pull (from the Rings, horizontal)
Row/Pull Up/Rope Climb
Depending on your strength level perform one of the following:
- 3 sets of 5 Ring Rows
- 3 sets of 5 Pull Ups
- 3 Rope ascends (and descends!), arm pull only
6 Bear Complex 40/30 kg
40 Double Unders
Bear Complex 20/15 kg
40 Slow High Singles
Use perfect form, but choose a difficulty that keeps your reps per set at a max of 5. If you can do more than 5, you need to increase the difficulty. Negative Ring Rows/Pull Ups may be performed alternatively – negative (eccentric) phase should be 8-10 seconds. Rest 2 minutes between sets.
Bear Complex: Deadlift-Row-HPC-Front Squat-Push Press-Back Squat-Push Press
Dont DROP the bar. You can rest after setting the bar down.
0600 – WOD
0915 – WOD
1800 – WOD
1500-1800 – Open Gym
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