WOD: Wednesday, 15 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)
1 Leg Blaster:
20 Squats, 10 Lunges each L&R, 10 Lunge Jumps each L&R, 10 Squat Jumps ension)
Seal Roll – Bridge – V-Up Complex (10 reps)
Atlas Stone: Ground to Shoulder
get 2 sets of 3 reps with a heavy stone (each side)
A heavy Slamball counts as a Stone for training purposes.
(Beginners: use heavy Dynamax ball or Sandbag to work on your form first).
8 Alternating Dumbbell Snatches 25/15 kg
12 Push Ups
Dumbbell Snatch AHAP
Box Push Ups
If there are not enough Dumbbells, use Kettlebells.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!