WOD: Friday, 9 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)
Strict Press 5-3-2-1
(Beginners 3 x 5).
6 Renegade Rows 20/15 kg
20m Standing Long Jumps
40 Double Unders
Renegade Rows 15/10 kg
10 4 count Mountain Climbers
Renegade Rows AHAP (from the knees)
Strict Press to technical failure only! Global extension, butt on, abs on.
Renegade Rows: Push Up, Row L, Push Up, Row R = 1 rep. If you do your Push Ups from the knees then its S2.
0600 – WOD
0915 – WOD
1800 – WOD
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