WOD: Wednesday, 14 October 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)
Scorpion to Twisted Bridge, 10 x each L&R
(you can find the video on our CrossFit Assault Youtube Channel).
Seal Roll – Bridge – V-Up Complex (10 reps)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
4 x 20m, weighted.
3 Deadlifts 110/80 kg
AMRAP Slam Balls 15/9 kg
Deadlifts 70/50 kg
Slam Balls 9/6 kg
KB Deadlifts AHAP or 6 Goatbag Swings AHAP
Slam Balls 6/3 (Pick Up)
Push as fast as you can for 20m. Then everyone else takes a turn, then you go again. Try to increase weight towards the end. Correct running technique.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – BBC
1930 – WOD
Don’t forget to sign up for your classes!