good teacher

WOD: Friday, 27 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)

.

Strength:

EMOM10

3 Hang Power Snatches + 1 Overhead Squat

.

Rx WOD:

.

AMRAP12

7 Overhead Squats 60/40 kg

14 Pull Ups

21 Double Unders

.

Scale 1

OHS 40/30 kg

Ring Rows

1 ct. Mountain Climbers

.

Scale 2

Front Squats AHAP

.

Coaches Note:

Strength:

Its about bar speed and technique…

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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