tomorow

WOD: Monday, 5 January 2015

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:

Speed Ladder Drills

.

Pillars

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

.

Strength/Skill:

Tactical Get Up Technique

then

TGU 4×2 (per side)

(Beginners 2×4 per side)

.

Rx WOD:

6 rounds

6 Sandbag Get Ups 80/60 lbs

24 KB Swings 24/16 kg

12 Goblet Squats 24/16 kg

.

Scale 1:

Sandbag 60/40 lbs

KB 16/12 kg

.

Scale 2:

Sandbag 40/20 lbs

KB Goatbag Swings AHAP

.

Coaches Note:

.

Sandbag Get Ups: Up AND Down is 1 Rep. Switch Sides as often as you like.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

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