gun control

WOD: Thursday, 22 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:

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

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Pillars

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

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Strength:

Rear Leg Raised Single Leg Squats

 2 sets of 8 (L&R) @ 31×2

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Rx WOD:

20 Push Ups

10 TTB

30 Wall Balls 20/14 lbs

15 Pull Ups

10 Sandbag Get Ups 80/60 lbs

80m Farmers Carry 40/20 kg

10 TTB

20 Push Ups

.

Scale 1:

Box Push Ups

K2E

Wall Balls 14/10 lbs

Ring Rows

Sandbag 60/40 lbs

Farmers Carry 20/10 kg

.

Scale 2:

Explosive Sit Ups

Goblet Squat & Press AHAP

Sandbag AHAP

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Coaches Note:

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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