squat pussy

WOD: Friday, 6 February 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:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Pillars

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

.

Strength:

KB Press – Push Press – Push Jerk 

(2 sets of 5 of each exercise, L&R)

.

Rx WOD:

.

9-6-3

Man Makers 20/15 kg

Wall Walks

.

Scale 1

Man Makers 15/10 kg

Wall Walks AHAP

.

Scale 1

Renegade Rows AHAP

Goblet Squats AHAP

Crawl (5m=1 rep)

.

Coaches Note:

none

.

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

Advertisements