Business suit

WOD: Thursday, 19 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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Speed:

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

Sprint 6 x 40m

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Rx WOD:

2 rounds circuit 30/30

Slam Ball 15/9 kg

Sandbag Get Up 80/60 lbs

Box Jumps 24/20”

Row (cal)

Goblet Squat 32/24 kg

KB Swing 32/24 kg

Pull Ups

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Scale 1:

Slam Ball 9/6 kg

Sandbag 60/40 lbs

Box Jumps 20/10”

Goblet Squat 24/16 kg

KB Swing 24/16 kg

Ring Rows

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Scale 2:

Slam Ball AHAP (Pick Up)

Sandbag AHAP

Box Step Ups AHAP

Goblet Box Squat AHAP

Goatbag Swing AHAP

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Coaches Note:

Athletes can start at any position of the circuit. Scoring: 5 pts per Sandbag Get Up (and down), everything else 1 pt per rep/cal.

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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