WOD: Thursday, 12 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)
Clean Warmup (Barbell Club)
Squat Clean 60/40 kg
Power Clean & Front Squat AHAP
Parallel Bar Dips (High Bars, Box, Ground)
Hang Power Clean AHAP
Box Push Ups
You have plenty of time to work on Clean technique, so try to keep good technique through all 45 Squat Cleans. Advanced athletes: catch the bar in the full Squat position if at all possible.
0600 – WOD
1800 – WOD
1930 – On Ramp
Don’t forget to sign up for your classes!