WOD: Monday, 6 April 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)
Burgener Warm Up
or coaches choice of similar OLY style technique drill.
Goal: 3-5 minutes that can be done at home, geared towards beginners.
Seal Roll – Bridge – V-Up Complex (10 reps)
Barrel Carry 5 x 20m
Carry the heaviest Barrel you can, any style except on your shoulder.
Full Leg Blaster
10 Slam Balls 15/9 kg
10 Push Ups
Lunges & Lunge Jumps AHAP
Slam Balls AHAP
Box Push Ups
Slam Balls (Pick Up)
Leg Blaster: 20 Squats, 10 Lunges each L&R, 10 Lunge Jumps each L&R, 10 Squat Jumps
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Barbell Club
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