WOD: Monday, 9 March 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)
Do a total of 3 sets of:
False Grip Chin Up & Hang: Hang from the rings in the False Grip. Do 2 Ring Rows then hold for 5 sec. in the false grip at the lowest position possible for you. Use an angle that allows you to complete the exercise in good form.
Scap Push Ups: Full retraction/protraction of shoulder blades with locked out elbows. Use a rubber band if you can. Do 2 sets of 10 between your Chin Up sets.
Seal Roll – Bridge – V-Up Complex (10 reps)
Butt to Wall Press
Butt to Wall Press & Twist
Butt to Wall Press & Split
(each 3-5 times)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
Sprint 8 x 20m
10 Deadlifts @ BW/.75 BW
10 KB Swings 32/24 kg
10 Burpee Pull Ups
KB Swings AHAP
Burpee Jumping Pull Up
KB Deadlifts or DL from plate stacks
Goatbag Swings AHAP
Start with 70% speed and increase every run. If anything feels funny, stop running. Make sure you get a good sprint start.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Barbell Club
Don’t forget to sign up for your classes!