WOD: Tuesday, 26 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)
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)
Deadlift 5 RM
(Beginners 3 x 5)
5 Power Snatch (65% of 1 RM Snatch)
5 OHS (65% of 1 RM Snatch)
5 Squat Snatch (65% of 1 RM Snatch)
All moves AHAP
5 Power Clean AHAP
5 Front Squat AHAP
5 x 1 Power Clean + 1 Front Squat AHAP
Dont drop the bar unless you miss the lift!
0600 – WOD
1700 – WOD
1800 – Yoga
1930 – On Ramp
Don’t forget to sign up for your classes!