WOD: Thursday, 15 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)
10m Dragon Walk
Once through the monkey bars
Seal Roll – Bridge – V-Up Complex (10 reps)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
6 x 10m, weighted.
5 Hang Squat Clean 40/30 kg
AMRAP KB Swings 32/24 kg
Hang Squat Clean 20/15 kg
KB 24/16 kg
Sandbag Hang Squat Clean AHAP
KB Goat Bag Swing AHAP
Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. Try to increase weight towards the end. Correct running technique.
Use good form on all your HCL, otherwise you will get a sandbag instead of the bar… Its a total of 60 HCL, so crappy form will make you a crappy athlete.
0600 – WOD
1800 – WOD
1930 – On Ramp
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