WOD: Tuesday, 8 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)
500m Row, choose between max effort or technique training.
Max effort athletes go first, so they have some recovery time before the Strength/Skill part.
Seal Roll – Bridge – V-Up Complex (10 reps)
5 Pull Ups
10 Push Ups
Box Push Ups
If someone gets 3 times no repped during a WOD with only the coach “judging” his time isnt eligible for the leaderboard anymore, since you can assume there were many no-reps that the coach missed.
0600 – WOD
0915 – WOD
1700 – WOD
1815 – Yoga
1815 – Strength & Conditioning
1930 – On Ramp
Don’t forget to sign up for your classes!