WOD: Friday, 30 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)
Muscle Up Drills Week 2:
3 sets of
1 minute continuous Transitions
Set rings at a height so that you will be on your toes when you are in the low ring dip position (the end of of your transition movement). Use your legs to support the up/down movement during the transition, this is not strength training like last week. Remember to use the first pull and pull all the way until your knuckles touch your chest (as you practiced in last weeks drills) before starting the transition.
This is a technique drill, so dont rush it, but try to use your kinaesthetic awareness to get a “feel” for the movement.
Seal Roll – Bridge – V-Up Complex (10 reps)
Stone Ground to Shoulder 3 x 3 each L&R
30 Overhead Walking Lunge 20/10 kg
15 Toes to Bar
Walking Lunge AHAP
Explosive Sit Ups
Keep plate locked overhead with straight arms during the lunge.
15 lunges with right leg, 15 lunges with left leg. You back knee has to touch the ground to count as a rep.
0600 – WOD
0915 – WOD
1800 – WOD
Don’t forget to sign up for your classes!