WOD: Tuesday, 18 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)
Sitting Single Dumbbell Press 3×8 each L&R
Sit on a bench and while keeping your upper body vertical and under tension press a single KB overhead. Keep your grip/DB position as if you would be pressing a Barbell in a behind the neck strict Press. Its important to pull your shoulder blades down to engage the lat, so that you have a stable platform to press against, similar to the Bench Press. Dont use your other arm to help stabilising.
C2B Pull Ups
OH Lunge Walk (1 step L&R is 1 rep) 20/10 kg bumper plate
Burpees to plate
OH Lunge Walk AHAP
After your Burpee, jump onto your bumper plate and clap overhead instead of doing the regular jump and clap.
0600 – WOD
1700 – WOD
1815 – Yoga
Don’t forget to sign up for your classes!