opportunity

WOD: Thursday, 8 January 2015

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)

.

Weekly Special:

Speed Ladder Drills

.

Pillars

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

.

Skill/Strength:

.

Rope Climbs

Get used to the new ropes and try 5 climbs with leg lock and 3 climbs without legs. If the legless climbs are too hard you can pull yourself up from sitting or lying to standing, staying as much in a plank as possible.

.

Rx WOD:

21-15-9

Slam Balls 15/9 kg

Box Jumps 24/20”

Burpees

.

Scale 1:

Slam Balls 9/6 kg

Box Jumps 20/10”

.

Scale 2:

Slam Ball 6/3 (Pick Up)

Box Step Ups

.

Coaches Note:

Nothing to add 🙂

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – WOD

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