WOD: Wednesday, 28 January 2015

WOD: Wednesday, 28 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:

2-4 sets of Handstand Hold (try for 1 minute)

.

Pillars

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

.

Strength:

Front Squats 2 sets for max reps @ 0,75 BW

.

Rx WOD:

AMRAP8

6 Toes to Bar

12 Wall Balls 20/14 lbs

.

Scale 1:

K2E

Wall Balls 14/10 lbs

.

Scale 2:

Explosive Sit Ups

Goblet Squat & Press

.

Coaches Note:

Strength:

Rest 3-5 minutes between the 2 sets

.

 .

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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