beat your time

WOD: Tuesday, 3 March 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:

4 reps Wall Squats – technique work as slow as possible

20m Squat Hops

Accumulate a total of 60 seconds in the Frog Stance (Beginners: Tripod Stance)

.

Pillars

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

.

Strength:

Front Squats 5-3-3-2-2-1 @ 31X1

.

Rx WOD:

.

Annie

50-40-30-20-10

Double Unders

Sit Ups

.

Scale 1:

Slow High Singles

Sitting Knee Raises

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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