Gangsta shit

WOD: Friday, 20 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:

KB Press – Push Press – Push Jerk 

(2 sets of 5 of each exercise, L&R)

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Rx WOD:

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5 rounds

6 Squat Cleans 60/40 kg

5 Push Press 60/40 kg

4 Overhead Squats 60/40 kg

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Scale 1

Barbell 40/30 kg

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Scale 2

Hang Power Cleans AHAP

Shoulder to Overhead AHAP

Front Squat AHAP

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Coaches Note:

Use the same weight for all three exercises.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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