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WOD: Friday, 23 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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Skill:

Muscle Up Progressions

Work on: False Grip, False Grip Hang, Transition with feet on the Ground, Transition sitting on rubber band…or whatever else you think is needed

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Rx WOD:

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Nasty Girls

– 3 rounds –

50 Squats

7 Muscle Ups

10 Hang Power Cleans @ 61/43 kg (135/95 lbs)

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Scale 1

Box Squats

7 Pull Ups & 7 Ring Dips or 7 Band assisted MU

HPC 40/30 kg

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Scale 2

7 Ring rows & 7 Push Ups (or PU progression)

HPC AHAP or KB Swings AHAP.

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Coaches Note:

WOD:

If you use the S1 Rubber Band option, use the lightest band you  need.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

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