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WOD: Tuesday, 10 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:

Do a total of 3 sets of:

False Grip Chin Up & Hang: Hang from the rings in the False Grip. Do 2 Ring Rows then hold for 5 sec. in the false grip at the lowest position possible for you. Use an angle that allows you to complete the exercise in good form.

Scap Push Ups: Full retraction/protraction of shoulder blades with locked out elbows. Use a rubber band if you can. Do 2 sets of 10 between your Chin Up sets.

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Pillars

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

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Rx WOD:

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AMRAP 7

7 Toes to Bar

7 Handstand Push Ups

-Rest 3 min-

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AMRAP 7

7 Box Jump Overs 24/20”

7 Shoulder to Overhead 60/40 kg

-Rest 3 min-

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AMRAP 7

7 Front Squats 60/40 kg

7 Bar Facing Burpees

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Scale 1:

Knee Raises

2 Wall Walks (instead of 7 HSPU)

Box Jump Overs 20/10”

StOH AHAP

Front Squats AHAP

Burpees

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Scale 2:

Explosive Sit Ups

Box Push Ups

Box Step Overs

StOH AHAP

Goblet Squats AHAP

Burpees

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Coaches Note:

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Work on all the techniques necessary for the WOD!

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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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