strong day

WOD: Wednesday, 18 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:

5x Wall Walk

10x KB Circles around your body both directions

5x KB Figure 8 both directions

.

Pillars

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

.

Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Sled Push

 6 x 10m, weighted.

.

Rx WOD:

AMRAP12

3 Thrusters 60/45 kg

6 Box Jumps 30/24”

9 Knees 2 Elbow

.

Scale 1:

Thrusters 40/30 kg

Box Jumps 24/20”

.

Scale 2:

Front Squat/Goblet Squat & Shoulder to Overhead AHAP

12 Box Step Ups AHAP

Explosive Sit Ups

.

Coaches Note:

none

.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

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