courage 2

WOD: Thursday, 12 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/Skill:

Get Up 4 x 2

(Beginners 2 x 4)

.

Rx WOD:

3 rounds

Mini Leg Blaster

12 Pull Ups

Mini Leg Blaster:

10 Squats

5 Lunges L&R

5 Jumping Lunges L&R

5 Squat Jumps

.

Scale 1:

Jumping Lunges AHAP

Ring Rows

.

.

Coaches Note:

Jumping Lunges: Knee should almost touch the ground

Scaling for Jumping Lunges: try to jump from the lowest Lunge position possible, into the lowest Lunge position possible.

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements