WOD: Wednesday, 11 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)
Get Up 4 x 2 L&R
(Beginners 2 x 4)
8 KB Thruster 24/16 kg
8 Slam Balls 15/9 kg
KB Thruster 16/12 kg
Pistols from the Box
Slam Balls 9/6 kg
Goblet Squat & Press AHAP
Slam Balls AHAP (Pick Up)
You can use Dumbbells instead of KBs.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!