WOD: Friday, 3 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)
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
5 Scapular Push Ups
5 Scapular Shrugs (First Pull…on the bar)
3 Bear Complex 60/40 kg
1 Monkey Bar trip
Bear Complex 40/30 kg
Monkey Bar as far as possible
Bear Complex AHAP
2 segments Lateral Bar
Start with 70% speed and increase every run. If anything feels funny, stop running.
Bear Complex is performed 3 times and you are allowed to put the bar down to rest between each complex. (Deadlift-Bent Row-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press)
Lateral Bar: hang on one of the lateral pull up bars on the cage and side shuffle through the segment hanging from the bar. Do 2 segments.
0600 – WOD
0915 – WOD
1800 – WOD
Don’t forget to sign up for your classes!