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WOD: Wednesday, 11 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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Strength/Skill

Get Up 4 x 2 L&R

(Beginners 2 x 4)

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Rx WOD:

8 rounds

8 KB Thruster 24/16 kg

8 Pistols

8 Slam Balls 15/9 kg

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Scale 1:

KB Thruster 16/12 kg

Pistols from the Box

Slam Balls 9/6 kg

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Scale 2:

Goblet Squat & Press AHAP

Cossack Squats

Slam Balls AHAP (Pick Up)

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Coaches Note:

You can use Dumbbells instead of KBs.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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