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WOD: Thursday, 15 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:

10m Dragon Walk

Once through the monkey bars

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Pillars

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

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Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Sled Push

 6 x 10m, weighted.

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Rx WOD:

EMOM 12

5 Hang Squat Clean 40/30 kg

AMRAP KB Swings 32/24 kg

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Scale 1:

Hang Squat Clean 20/15 kg

KB 24/16 kg

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Scale 2:

Sandbag Hang Squat Clean AHAP

KB Goat Bag Swing AHAP

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Coaches Note:

Sled:

Push as fast as you can for 10m. Then everyone else takes a turn, then you go again. Try to increase weight towards the end. Correct running technique.

WOD:

Use good form on all your HCL, otherwise you will get a sandbag instead of the bar… Its a total of 60 HCL, so crappy form will make you a crappy athlete.

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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