ralph

WOD: Monday, 29 December 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 minutes max Push Ups (Rest only in Plank position)

– Rest –

2 minutes Double Unders

.

Pillars

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

.

Strength:

Front Squats 3×10 @ 21X1

.

Rx WOD:

Ralph’s WOD

400 meter run

50 wall balls 20lbs/14lbs

40 box jump 24”/20”

30 kettle bell swing 24/16kg

20 toes to bar (I hate it)

10 deadlift 100/70kg

500 meter row

.

Scale 1:

Wall Balls 14/10 lbs

Box Jump 20/10”

KB 16/12 kg

K2E

DL 70/50 kg

.

Scale 2:

Goblet Squat & Press AHAP

Box Step Ups AHAP

KB Goat Bag Swing AHAP

Explosive Sit Ups

KB DL AHAP

.

Coaches Note:

.

Push Ups:

Rest in Plank position…NOT Downward Dog!

.

Classes:

0600 – WOD

0915 – WOD

1830 – WOD

1830 – Barbell Club

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