fat knees

WOD: Thursday, 5 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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Strength/Skill:

1 Arm Kettlebell Bench Press

5-5-5 (each L&R) @ 30X1

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Rx WOD:

AMRAP15

21 Wall Balls 20/14 lbs

9 Burpees

3 Deadlifts @ 140/100 kg

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Scale 1:

Wall Balls 14/10 lbs

Deadlifts AHAP

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Scale 2:

Goblet Squat & Press AHAP

KB Deadlifts AHAP

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Coaches Note:

Make sure to use good full body tension, shoulder retraction & depression and full range of motion for the KB Presses.

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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