WOD: Tuesday, 6 January 2015
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)
Speed Ladder Drills
Seal Roll – Bridge – V-Up Complex (10 reps)
Atlas Stone: Ground to Shoulder
get 2 sets of 3 reps with a heavy stone (each side)
A heavy Slamball counts as a Stone for training purposes.
(Beginners: use heavy Dynamax ball or Sandbag to work on your form first)
5 Toes to Bar
3 Deadlifts 80/50 kg
1 Box Jump 30/24”
Deadlifts 60/40 kg
Box Jump 24/20”
Explosive Sit Ups
KB Deadlifts AHAP
3 Squat Jumps AHAP
Use Platforms (2 Judo Mats + Black Mat) when lifting stones. This isn’t necessary if you use Sandbags, Wallballs or Slamballs.
This is a fast workout so quick transitions are essential, but watch your form on the DL and the high Box Jump!
0600 – WOD
0915 – WOD
1700 – WOD
1800 – Yoga
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here