WOD: Tuesday, 10 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)
Cook Bride 10 L&R
Monster Band Walk 10m L&R
10 Cossack Squats L&R (or other Pistol Progression)
2 min Double Unders (no scaling to Mountain Climbers…try it)
Seal Roll – Bridge – V-Up Complex (10 reps)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
3 x 40m, weighted.
1 Legless Rope Climb
3 Cleans @ BW
5 Burpee Box Jumps 30/24”
1 Plank Rope Pull
3 Cleans @ 80% 1 RM
5 Burpee Box Jumps 24/20”
Burpee Box Step Up
Push as fast as you can for 40m. Then everyone else takes a turn, then you go again. Try to increase weight each round. Correct running technique.
Cleans can be Squat, Power or Muscle Cleans.
0600 – WOD
0915 – WOD
1700 – WOD
1815 – Yoga
1930 – On Ramp
Don’t forget to sign up for your classes!