chocolate box

WOD: Thursday, 27 November 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)

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Weekly Special:

5 Wall Walks

4 x 3  “High” Box Jumps (usually 30/24”)

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Pillars

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

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Calisthenics

Perform 1 set each of the Squat, Push Up and Pull Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.

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Strength:

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Man Makers 3 sets of 10 reps (touch and go)

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Rx WOD:

4 rounds

3 Deadlift @ 5 RM weight

8 Strict Pull Ups

20m Sled Push @ 40lbs Sandbag/unweighted

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Scale 1:

DL AHAP

Pull Ups

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Scale 2:

KB DL AHAP

Ring Rows AHAP

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Coaches Note:

Strength:

Try to increase weight every set. The set of 10 has to be unbroken to count for your weight score. It will still count as one of your sets even if its not touch and go.

WOD:

Heavy strict WOD, so if scaling keep that in mind! Deadlifts should be done with your 5 RM weight, you should have written that down somewhere… If not take a guess.

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Classes:

0915 WOD

1800 – WOD

1930 – WOD

1700-2030 – Open Gym

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