Hipster axe

WOD: Monday,23 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:

2 x 10 m Monster Band Walk

2 x 3 High Box Jumps (relative to your max)

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Pillars

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

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Strength:

Deadlift 5 RM

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Rx WOD:

2 rounds

25 KB Swings 32/24 kg

25 Walking Lunges

15 Ring Dips

25 Walking Lunges

25 KB Swings 32/24 kg

at the end 1 x 400m Run

(your time ends after the run)

Watch your step, move to the side of the broken stairs!!!!

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Scale 1:

KB Swings 24/16 kg

Assisted Ring Dips or Bar Dips

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Scale 2:

KB Goatbag Swings AHAP

Box Push Ups

500m Row

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Coaches Note:

WOD:

Watch your step, move to the side of the broken stairs!!!!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!

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