fuel match

WOD: Wednesday, 25 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:

Shoulder Press EMOM10

3 reps @ 70-80% of 1 RM

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Rx WOD:

5 rounds

15 Slam Balls 15/9 kg

40m Farmers Walk 32/24 kg (each hand)

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Scale 1:

Slam Balls 9/6 kg

Farmers Walk AHAP

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Scale 2:

Slam Balls AHAP (Pick Up)

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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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