WOD: Wednesday, 23 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)
2 min max Double Unders
Seal Roll – Bridge – V-Up Complex (10 reps)
1 minute Frontline Drill
1 minute Backline Drill
3 x 10 Handstand w/shoulder touches
(Beginners: 4 x 1 Minute Handstand Hold)
Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.
Row 20 cal
20 Wall Balls 20/14#
40m Barrel Carry AHAP
Wall Balls 14/10#
Goblet Squat & Press AHAP
40m Barrel Pull AHAP
Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.
Barrel Pull: Pull the barrel, walking backwards, bottom edge of barrel is sliding on the ground.
Athletes can start at different exercises in order to have enough spots on the rowers.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – BBC
1930 – WOD
Don’t forget to sign up for your classes!