pull into peace

WOD: Friday, 11 July 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)

.

Pillar III

Butterfly Roll

Hurdler Roll Forward

Hurdler Roll Backward

(6-8 Reps each)

.

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

.

Strength:

Single Leg DL w/reach

Cook Bridge

.

Sadiv Deadlifts

.

Rx WOD:

AMRAP 6

6 Ring Rows

6 Sandbag Clean & Jerk 120/80 lbs

6 Hand Release Push Ups

Buy out: 100 Double Unders

.

Scale 1:

Ring Rows w/feet on the ground

Sandbag 80/60 lbs

Box Push Ups

Buy out: 25 4count Mountain Climbers

.

Scale 2:

Sandbag Hang Power Clean AHAP

Hand Release Knee Push Ups

.

Coaches Note:

Strength:

12 min… choose the correct weight. If you have done it before and cant remember your weight…get a fucking notebook and write your stuff down!!!

.

WOD:

Ring Rows: Heels on the box are at the same height as bottom of your rings.

Sanbag C&J: you can Clean & (Push)Press if you want

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements