50s

WOD: Wednesday, 26 March 2014

Warm Up:

Foam Rolling

on your own before class starts

.

Stretching

the 4 basics on your own before class starts

KB Armbar Stretch

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Movement Patterns

Ankle (inside, outside, straight) (5 each side)

Leg Swings (ankle transverse) (10)

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Strength: 

TGU 4×2 (per side)

(Beginners 2×4 per side)

.

Rx WOD:

AMRAP 10

10 Ring Dips

5 Chest to Bar Pull Ups

20 DU

.

Scale 1:

10 Parallel Bar Dips

5 Pull Ups

20 Slow High Singles

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Scale 2:

10 Parallette or Box Dips

5 Ring Rows

10 Mountain Climbers, 4 count

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Coaches Note:

Strength:

Increase weight only if you were able to complete your last set with perfect form!

WOD:

Ring Dips: Dip as low as your ROM allows, not just the minimum (shoulders below elbows)… this isnt competition time, its training.

Mountain Climbers: Jump your foot all the way, parallel to your hand, not just half-assed!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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