lifelong athlete

WOD: Friday, 6 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)

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Strength:

Rear Leg Raised Single Leg Squats

 3 sets of 5 (L&R) @ 31×2

.

Rx WOD:

.

18-15-12-9-6

Thruster 43/30 kg

Bar Facing Burpees

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Scale 1

Thruster AHAP

.

Scale 2

x Goblet Squats then x Push Press w/barbell

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Coaches Note:

none

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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