A man with no scars

WOD: Wednesday, 18 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:

Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.

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Rx WOD:

10-8-6-4-2

Deadlifts 100/70 kg

Burpee Pull Up

Burpee over the Box 24/20”

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Scale 1:

Deadlifts AHAP

Burpee Jumping Pull Up

Burpee over the Box 20/10”

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Scale 2:

KB Deadlifts AHAP

10 Burpees & 10 Ring Rows

Burpee Step over the Box

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Coaches Note:

If it gets too crowded then athletes can switch the order of the Exercises

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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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