Halloween Hugs

WOD: Friday, 31 October 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)

.

Weekly Special:

2 x 5 Wall Squats

1 min Handstand Hold (as high as possible)

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

.

Strength:

TGU 4 x 2

(Beginners 2 x 4)

.

Rx WOD:

.

EMOM 14

5 Goblet Squats 32/24 kg

then

Even: AMRAP Seal Rolls

Odd: AMRAP Push Ups

.

Scale 1:

Goblet Squats 24/16

Knee Push Ups

Scale 2

Goblet Squats AHAP

Wall Push Ups

.

Coaches Note:

Plyometrics:

None today.

Strength:

Start technique work without a KB, then split into 2 steps: Ground to Bridge and Bridge to Standing

WOD:

Seal Rolls: switch direction every full rotation. Each half rotation scores 1 point. Push Ups score 1 point.

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1900 – Competitors Class

1530-2000 – Open Gym

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