WOD: Wednesday, 5 August 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 Dot Drill (5 rounds).
Seal Roll – Bridge – V-Up Complex (10 reps)
Row 4 x 500m
KB Lunge Walk w/ 2×16/2×12 kg KB (Front Rack)
KB Lunge Walk AHAP
One group of athletes rows while the other group(s) rest. Group athletes together that have similar rowing times in order to keep the total time short.
The number is the number of Lunge Steps you take each round.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – BBC
1930 – WOD
Don’t forget to sign up for your classes!