yourlegs

WOD: Tuesday, 5 August 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)
.
Pillars

Seal Rolls
Bridge & V-Up
Wheel Barrel (1 full circle with alternate hands, each L&R)
SLDL w/reach
Cook Bridge.
.

Strength:

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Unilateral Deadlifts 5 x 3
(Beginners 3 x 5)
.

WOD

Tabata Row (cal)

4 min Rest

Tabata Toes to Bar

2 min Rest

400 m Sandbag Carry 80/60 lbs

.

Scale 1:
Knees to Elbow
Sandbag 60/40 lbs
.
Scale 2:
Explosive Sit Ups
Sandbag 40/20 lbs

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Coaches Note:

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Strength:
Use a regular bar and pick it up like a suitcase. Make sure to keep midline stabilisation (you torso needs to be vertical from your setup to lockout and back…dont drop the bar)

WOD:
One group starts with Rowing the other with TTB. switch Equipment after 4 minutes. Everyone is together for the Sandbag Carry..the Carry is for time! Tabatas: go all out every round…NO GAMING! Score 1 is your total score of all rounds rowing in cal, score 2 all TTB reps, score 3 your carry time/weight.

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Classes:

0600 – WOD
0915 – WOD
1700 – WOD
1800 – Power Yoga
1930 – WOD

1530 – 1930 Open Gym

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