WOD: Thursday, 31 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)
Skin the Cat
Work on whatever progression is ok for you. If you can do it hanging from the rings then try for 3 sets of 1-5 reps.
Seal Roll – Bridge – V-Up Complex (10 reps)
Work up to your heaviest stone. Then use a stone one weight class below (or Slam Ball) and do:
Important: watch your form! Technical failure means no rep!
4 Box Jumps 24/20”
20 KB Swings 32/24 kg
8 Diamond Push Ups
Box Jump AHAP
KB Swing AHAP
Box Diamond Push Up
Goatbag Swing AHAP
Explosive Sit Ups
Diamond Push Up: Index Finger and Thumb touch each other, forming a diamond shape. Elbows stay close to your torso.