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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