WOD: Wednesday, 2 December 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)
5 minutes of Handstand work
Depending on your level work on handstand holds, holds with shoulder taps, Toe & Heel drill, free standing or handstand walk.
Seal Roll – Bridge – V-Up Complex (10 reps)
Acceleration Wall Pushes (2×8)
A-Walk w/Rubber Band (20m)
2 x 60m, with Body Weight.
5 rounds Circuit 30/30
KB Snatch 16/12 kg
Wall Balls 20/14 lbs
KB Snatch AHAP
Wall Balls AHAP
KB Clean & Press AHAP
Goblet Squat & Press AHAP
Push as fast as you can for 60m. Then everyone else takes a turn, then you go again.
0600 – WOD
0915 – WOD
1700 – WOD
1800 – BBC
1930 – WOD
Don’t forget to sign up for your classes!