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WOD: Monday, 16 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:

10 m of Dragon Walk

10 m Contralateral Crawl

1 time through the Monkey Bars

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Pillars

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

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Strength:

1 RM Weighted Pull Up

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Rx WOD:

Barbara

5 rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

3 minute rest after each round

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Scale 1:

Ring Rows

Box Push Ups

Box Squats

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Coaches Note:

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Strength:

If unable to do a Pull Up, work on getting the hardest angle Ring Row you can.

WOD:

Dont forget the 3 minute rest between the rounds!

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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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