Epicurus 1

WOD: Tuesday, 3 June 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

.

Pillar I

Seal Rolls

Bridge & V-Up

(10-20 reps each)

.

Pillar II

Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)

Wheel Barrel (no more than 1 full circle with double hands, each L&R)

.

Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)

.

Treadmills

Medball Lunging Twist

(6-20 reps each)

.

spend 1 minute at any ONE of the following exercises:

Wall Walk (as high as you feel comfortable)

Kick up to handstand (against wall)

Handstand hold (belly against wall)

Handstand hold (toe and heel drill)

Free Standing Handstand

Handstand Walk

.

Duck Walk Forward

Duck Walk Backward

(10m each)

.

If an exercise is too advanced, stick with last weeks easier version.

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Skill:

Rowing Technique recap

then

Buddy teams

each partner does 5 x 1 minute rowing (improve your technique), buddies alternate every minute until each has completed 5 x 1 minute

.

Rx WOD:

.

Jackie

1000m Row

50 Thrusters 20/15 kg

20 Pull Ups

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Scale 1:

Goblet Squat and Press AHAP

Ring Rows

.

Coaches Note:

Skill:

Buddies alternate. Each does one minute of rowing and uses the time to work on improving his form. Everyone needs to get a total of 5 times 1 minute.

WOD:

Watch for good form and full ROM on the Thrusters.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD

1530-2030 – Open Gym

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