why i lift

WOD: Tuesday, 13 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:

10m Dragon Walk

Once through the monkey bars

.

Pillars

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

.

Strength:

Deadlift 5 RM

.

Rx WOD:

.

10-20-30-20-10

Explosive Situps

Wall Balls 20/14 lbs

Double Unders

.

Scale 1:

Wall Balls 14/10 lbs

Slow High Singles

.

Scale 2:

Goblet Squat & Press AHAP

1 ct. Mountain Climbers

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

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