WOD: Thursday, 19 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)
1 minute Frontline Drill
1 minute Backline Drill
3 x 10 Handstand w/shoulder touches
(Beginners: 4 x 1 Minute Handstand Hold)
Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.
Thrusters 43/30 kg
Goblet Squat & Press AHAP
0600 – WOD
1200 – BBC
1800 – WOD
1930 – On Ramp
Don’t forget to sign up for your classes!