WOD: Monday, 23 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)
Speed Ladder Drills
Seal Roll – Bridge – V-Up Complex (10 reps)
TGU 4 x 1 L&R
(work up to your 1 RM, always start with your weaker arm and only increase weight if BOTH arms completed the lift)
Beginners 2 x 4 L&R
4 Wall Walks
40 Double Unders
10m Burpee Broad Jump
Wall Walks AHAP
Wall Walks – From Plank Position up until your belly touches the wall and back down, no sliding down.
Burpee Broad Jump – Burpee, then from where you get up do a broad jump. Without taking steps at any time do your next burpee… until you cross the 10 m line on the opposite side. For your Burpee, your hands must touch down within a foot from your feet… no forward falling to gain distance. The jump is the only part of the movement where you are allowed to make distance.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!