lion gazelle

WOD: Friday, 9 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)

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Weekly Special:

Speed Ladder Drills

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Pillars

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

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Strength:

Strict Press 5-3-2-1

(Beginners 3 x 5).

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Rx WOD:

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4 rounds

6 Renegade Rows 20/15 kg

20m Standing Long Jumps

40 Double Unders

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Scale 1:

Renegade Rows 15/10 kg

10 Burpees

10 4 count Mountain Climbers

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Scale 2:

Renegade Rows AHAP (from the knees)

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Coaches Note:

Strength:

Strict Press to technical failure only! Global extension, butt on, abs on.

WOD:

Renegade Rows: Push Up, Row L, Push Up, Row R = 1 rep. If you do your Push Ups from the knees then its S2.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

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