WOD: Monday, 17 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)
Handstand Work (at whatever level you are)
Seal Roll – Bridge – V-Up Complex (10 reps)
Front Squats 1×20 with max weight
You can do multiple sets to find your 20 RM. You can also rest between reps, but have to keep the bar in the Front Rack position. Technically good reps only !!!
3 rounds circuit 30/30sec
Box Jumps 24/20”
Sandbag GtOH 80/60
Box Jumps AHAP
Box Step Ups
Double Unders are 3 for 1 point, SB GtOH is 3 points for 1 rep.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!