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WOD: Tuesday, 9 December 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:

40m Contralateral Crawl

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Pillars

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

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Calisthenics

Perform 1 set of the Leg Raise series and one set of the Bridge series.

The correct tempo is absolutely essential.

Don’t rest between sets.

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Strength/Skill:

Tactical Get Up Technique

then

TGU 4×2 (per side)

(Beginners 2×4 per side)

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Rx WOD:

80-40-20

KB Swings @ 16/12 kg

10-20-40 

Push Ups

20-10-5 

Pull Ups

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Scale 1:

KB Swings @ 12/8 kg

Knee Push Ups

Ring Rows

.

Scale 2:

Wall Push Ups

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Coaches Note:

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WOD:

KB Swings: those are light weight, high rep… try to pull the KB down to reduce your swing time instead of just using gravity.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

0900 – 2030 Open Gym

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