epic shit

WOD: Friday, 11 April 2014

Warm Up:

Foam Rolling

before class

.

Stretching

The basic 4, before class

KB Armbar Stretch

.

Movement Patterns

before class

Monster Band Walk

Squat Matrix

SLDL w/reach

Cook Bridge

.

Strength:

TGU 4×2 (per side)

(Beginners 2×4 per side)

.

Rx WOD:

40-30-20-10

Wall Balls 20/14#

24-18-12-6

1 Arm KB Swings 24/16 kg

.

Scale 1

Wall Balls 14/10#

1 Arm KB Swings 16/12 kg

.

Scale 2

Goblet Squat & Press AHAP

KB Swings AHAP

Coaches Note:

.

Strength:

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

.

WOD:

Split Swings 50/50 between L&R each set. Remember to turn your hand to the correct position on the way down and up.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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