fran prepare

WOD: Tuesday, 24 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:

2 x 10 m Monster Band Walk

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

.

Pillars

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

.

Speed:

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

3 sets of Run 666m

Rest 2 minutes between sets

.

Rx WOD:

.

Fran

21-15-9

Thruster 43/30 kg

Pull Ups

.

Scale 1:

Thruster AHAP

Ring Rows

.

Scale 2:

Goblet Squat & Press AHAP

.

Coaches Note:

.

Work on good technique during the runs. Fran should take you between 3-6 minutes or you scaled it wrong!

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements