squat 5

WOD: Tuesday, 10 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:

10x

Crawl Stance – Scorpion Kick – Twisted 1 Arm Bridge (hold 5 sec)

.

Pillars

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

.

Strength:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

6 rounds

Suicide Sprints 7-7-14-7-7-14

.

Rx WOD:

.

AMRAP 8

5 TTB

5 Hang Power Clean 50/30 kg

.

Scale 1:

K2E

HPC 30/20 kg

.

Scale 2:

Explosive Sit Ups

KB Swing/Goatbag Swing AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

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