WOD: Thursday, 3 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)
Single Leg Deadlifts 3 x 8 each leg
Use a Kettlebell as your weight, KB is held in the hand opposite to the leg you stand on. Hinge from the hip, counterbalance with your free leg, just like the SLDL w/reach.
EMOM do 2 Power Cleans 60/40 kg
Power Cleans AHAP
Hang Power Cleans AHAP
0600 – WOD
1200 – BBC
1800 – WOD
1930 – On Ramp
Don’t forget to sign up for your classes!