WOD: Thursday, 10 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)
Burgener Warm-Up or similar OLY drill sequence which can be practiced at home.
Seal Roll – Bridge – V-Up Complex (10 reps)
5 sets of 1 L&R
if you are doing sets with a “Clean” technique, do 2 reps up the front instead of 1 L&R. Try to increase weight every set, start with the lightest barrel. Beginners may use sandbags instead.
12 KB Snatches 24/16 kg
12 KB Step over Box 24/20” @ 24/16 kg
12 Box Jumps 24/20”
KB Swings or Goatbag Swings
another 12 KB Step over Box AHAP (instead of Box Jumps)
If there are not enough boxes, build boxes with plate stacks.
0600 – WOD
1800 – WOD
Don’t forget to sign up for your classes!