WOD: Tuesday, 30 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)
Go through 5 rounds of each of the different movements in one continuous sequence. This drill is for precision and TIME!
Seal Roll – Bridge – V-Up Complex (10 reps)
Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.
Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1
10 One-armed Push Ups (5 L, 5 R)
15 Sandbag Clean & Jerk 80/60 lbs
One-armed Push Ups against the wall/box
Sandbag Clean & Jerk 60/40 lbs
Regular Push Up progression
Sandbag Clean & Jerk 40/20 lbs
KB Swing or KB Goatbag Swing AHAP
One-armed Push Up: you can adjust the RX version by positioning one foot out to your side (easier)
666 Run: once around the block right in front of the box is about 666m
Sandbag: you can Press instead of Jerk if you want
If the weather is good, this is a great WOD for outside!
0600 – WOD
1700 – WOD
1930 – On Ramp
Don’t forget to sign up for your classes!