WOD: Wednesday, 24 June 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)
5-10 minutes of working on whatever progression exercises are most useful for you..
Passive/Active Hold, Arch/Hollow swinging, Laying Hip Thrust, Kipping w/3 sec hold on top, Kipping, Butterfly Progressions…
Seal Roll – Bridge – V-Up Complex (10 reps)
Butt to Wall Press
Butt to Wall Press & Twist
Butt to Wall Press & Split
(each 3-5 times)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
Sprint 8 x 20m
6 Power Cleans @ 0.75 BW
Power Clean @ 0.5 BW
Hang Power Clean AHAP
Start with 70% speed and increase every run. If anything feels funny, stop running.
PC – Do not drop the bar! Catching the bar is part of the training and teaches you how to absorb impact. PC has to be FULLY racked on the shoulder to count. The CF Games are coming but you are not in it. 🙂
Your score is the number of PC rounds you finished, plus your total Burpees. If you cant finish your 6 reps in a minute, then you will do 3 reps in each remaining even minute and keep doing AMRAP Burpees in the odd minutes. If you only get 5 reps in round 4 then your score will be 3 + total AMRAP BB in all 6 rounds.
0600 – WOD
0915 – WOD
1700 – WOD
1930 – WOD
Don’t forget to sign up for your classes!