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WOD: Thursday, 29 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:

Stone Ground to Shoulder

 2 sets of 4 (L&R)

.

Rx WOD:

4 rounds

6 Bear Complex 60/40 kg

20 Push Ups

.

Scale 1:

Bear Complex 30/20 kg

Box Push Ups

.

.

Coaches Note:

Bear Complex: DL, Row, HPC, FS, PP, BS, PP

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

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