WOD: Wednesday, 21 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)
1 minute total of Floor L-Sit
(pick your progression)
Foot Supported Floor L-Sit
1 Foot Supported Floor L-Sit
Tucked Floor L-Sit
You can check out the progressions HERE
Seal Roll – Bridge – V-Up Complex (10 reps)
3 sets of max STRICT Ring Dips (see coaches notes). Do weighted STRICT Ring Dips if you can complete more than 5 reps.
Isometric hold in the support position on the rings (or the parallel bars) for a total of 60 seconds.
3 Curtis P @ 70/45 kg
3 Chest 2 Bar Pull Ups
3 Curtis P @ 40/30kg
3 Pull Ups
6 Hang Power Clean @ 20/15 kg
6 Push Press @ 20/15 kg
6 Split Squats (3 left, 3 right)
6 Ring Rows
Do the L-Sit minute at the end of the WOD, not before the Strength part
Strict Ring Dip – start with your weight supported (feet on the ground) in the lowest dip position possible. Lift your feet off the ground. From the dead hang press up into full lockout and slowly return to starting position. Put feet back on the ground and pause 1 second. Repeat.
Support position – arms locked out, hands externally rotated to 45 degrees. Engage shoulders (pull shoulder blades down)
Curtis P – Power Clean, left Lunge, right Lunge, Push Press.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
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