only easy day

WOD: Thursday, 26 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:

Weighted Plank Hold Front, L & R for 60 sec each

(Put Sandbag, Plate or Chains on your hip if you are able to hold an unweighted Plank for 1 minute)

.

Pillars

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

.

Strength/Skill:

Kipping Technique Regular/Butterfly

finish with 1 set of max Pull Ups (kipping allowed)

.

Rx WOD:

AMRAP8

4 Chest to Bar Pull Ups

8 Plate OH Lunges 20/10 kg

4 Body Builders 8ct.

.

Scale 1:

Pull Ups

Plate OH Lunges 10/5 kg

Body Builders against box

.

Scale 2:

Ring Rows

Lunges

.

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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