WOD: Friday, 17 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
Seal Roll – Bridge – V-Up Complex (10 reps)
1 minute Frontline Drill
1 minute Backline Drill
3 x 10 Handstand w/shoulder touches
(Beginners: 4 x 1 Minute Handstand Hold)
Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.
Thruster 20/15 kg
Goblet Squat AHAP
Renegade Rows (no Push Ups) AHAP
Use a weight where you can get between 8-12 reps in your first round.
Go as hard as you can each round!!!
Renegade Rows: no Push Up between the rows, L&R pair counts as 1 rep.
Score: total reps
Total rounds: 8, alternating between exercises
(1: Thruster, 2: Pull Ups, 3: Thruster…)
0600 – WOD
0915 – WOD
1800 – WOD
Don’t forget to sign up for your classes!