WOD: Wednesday, 18 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)
30 sec Sledgehammer Strikes one side
30 sec Sledgehammer Strikes other side
Do your 30 sec of strikes, then rest until everyone else is done with their first round. Then switch hands and do another 30 sec of strikes. Work on good form, but try to go as hard and fast as you can.
Seal Roll – Bridge – V-Up Complex (10 reps)
Front Squats 1-3-5-5
Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.
Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.
Hang Snatch 40/25 kg
Burpees over the Bar
after each round do 25 Double Unders
Hang Snatch AHAP
Hang Power Snatch AHAP
Start from the Hang and go through a full Squat before standing up.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – BBC
1930 – WOD
Don’t forget to sign up for your classes!