WOD: Monday, 11 May 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)
40m Contralateral Crawl
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).
10 Box Jumps 24/20”
10 Push Press 40/30 kg
10 Slam Balls 15/9 kg
10 Mountain Climbers 4 ct.
Box Jumps 20/10”
Push Press 20/15 kg
Slam Balls 12/6 kg
Box Step Ups AHAP
Slam Balls AHAP Pick Up
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!