bitch please

WOD: Monday, 21 July 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

.

Pillars

Seal Rolls

Bridge & V-Up

Wheel Barrel (1 full circle with alternate hands, each L&R)

Butterfly Roll

Hurdler Roll Forward/Backward

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Strength:

Single Leg Deadlift w/reach

Cook Bridge

.

Deadlift 3 RM

(Beginners 5 RM)

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Rx WOD:

4 rounds circuit, single athletes , 30 on/30 off (seconds)

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Slam Balls 9/6 kg

KB Swing 24/16 kg

Goblet Squat 24/16 kg

Sandbag Get Up 80/60 lbs

Burpees

.

Scale 1:

Slam Balls 6/3 kg

KB Swing 16/12 kg

Goblet Squat 16/12 kg

Sandbag Get Up 60/40 lbs

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Scale 2:

Slam Balls 6/3 kg (Pick Up)

Bulgarian Goat Bag Swings AHAP

Goblet Box Squat AHAP

Sandbag Get Up 40/20 lbs

.

Coaches Note:

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Strength:

Only go to technical failure. No unsafe reps!

WOD:

Sandbag Get Ups score 5 points, but include going back down the technically correct way…dont just drop the bag and lay down.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1530 – 1930 Open Gym

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