WOD: Thursday, 3 September 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)
Skill Work: Double Unders
Seal Roll – Bridge – V-Up Complex (10 reps)
Front Squats 1-3-5-5
Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.
Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.
8 Deadlifts 100/70 kg
8 Sandbag Ground to Shoulder 80/60 lbs
8 Slam Balls 15/12 kg
Slam Ball AHAP
Slam Ball AHAP (Pick Up)
0600 – WOD
1800 – WOD
Don’t forget to sign up for your classes!