center mass

WOD: Wednesday, 4 March 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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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)

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Pillars

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

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Rx WOD:

3 rounds

500m Row

30 Box Jumps 24/20”

30 KB Swings 32/24 kg

30 8ct. Body builders

30 Pull Ups

.

Scale 1:

Box Jumps 20/10”

KBS 24/16 kg

Body Builders from the knees

Ring Rows

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Scale 2:

15 reps of each, scaled as necessary

.

Coaches Note:

Start rowing in heats of 4.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

Don’t forget to sign up for your classes!

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