WOD: Wednesday, 4 November 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 3:
Descending sets of 10-8-6-4
Start with a black rubber band (depending on your weight of course) and do 10 reps (Pull & Transition, NO dip). Then decrease the band size with each set. If you end up with the tiny orange band for your set of 4, then do an additional set where you attempt a strict MU without assistance.
Start each pull with your arms extended as far as possible. Keep your False Grip.
Use what you worked on during the last 2 weeks and keep the correct technique, even though it will feel much easier with the band… this is the challenge: keeping good technique and not getting lazy with the help of the band.
Seal Roll – Bridge – V-Up Complex (10 reps)
Strict Press 5 x 3
(Beginners 3 x 5)
Unilateral KB Thruster 24/16 kg
Slam Ball 23/15 kg
KB Thruster AHAP
Slam Ball AHAP
Goblet Squat & Press AHAP
Slam Ball (Pick Up) AHAP
Good Front Rack on the KB Thrusters! Full ROM!
0600 – WOD
0915 – WOD
1700 – WOD
1800 – BBC
1930 – WOD
Don’t forget to sign up for your classes!