barbell touched

WOD: Tuesday, 17 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:

10 m of Dragon Walk

10 m Contralateral Crawl

1 time through the Monkey Bars.

Pillars

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

.

Strength:

EMOM15: 3 Hang Power Snatches

.

Rx WOD:

.

AMRAP 12

KB Snatch 24/16 kg

Waiter Lunge L&R 24/16 kg

8 ct. Body Builder

.

Scale 1:

KB Snatch 16/12 kg

Rack Lunge 16/12 kg

Burpee

.

Scale 2:

KB Ground to OH AHAP

Lunge L&R

.

Coaches Note:

.

For the L&R Lunge, the KB stays in the same hand you used for the Snatch.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements