log out

WOD: Monday, 19 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:

1 minute total of Floor L-Sit 

(pick your progression)

Foot Supported Floor L-Sit

1 Foot Supported Floor L-Sit

Tucked Floor L-Sit

You can check out the progressions HERE

.

Pillars

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

.

Skill/Strength:

EMOM12

3 Power Cleans

(Beginners: Hang Power Cleans)

.

Rx WOD:

2 rounds Circuit 30/30

10m Sled Push 40/0 kg

Double Unders

Goblet Squats 24/16 kg

KB alternating Snatch 16/12 kg

Push Ups

Row (cal)

.

Scale 1:

Goblet Squats 16/12 kg

1 ct. Mountain Climbers

KB alternating Snatch 12/8 kg

Box Push Ups

.

Coaches Note:

.

WOD:

30 sec work, 30 sec rest/transition

Score: Sled 10m (5 points), DU/MC (1 point), Everything else (2 points)

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements