WOD: Thursday, 2 July 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)
Atlas Stone: Ground to Shoulder
get 3 sets of 3 reps with a heavy stone (each side)
(Beginners: use heavy Slam Ball to work on your form)
8 Hang Power Cleans 40/30 kg
10m OH Lunge Walk w/plates 20/10 kg
30 Double Unders
HPC @ 20/15 kg
Lunge Walk 10/5 kg
10 KB Goatbag Swings (Medium weight)
Use Platforms (2 Judo Mats + Black Mat) when lifting stones.
0600 – WOD
1800 – WOD
1930 – On Ramp
Don’t forget to sign up for your classes!