gym rules

WOD: Monday,30 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:

3 rounds of

20 sec Hollow Hold (or Progression)

20 sec Arch (Superman)

(goal: max full body tension)

.

Pillars

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

.

Strength:

EMOM15

3 Squat Cleans @ 75% 1 RM

.

Rx WOD:

3 rounds

100 Double Unders

12 Body Builders 8ct.

.

Scale 1:

100 1ct. Mountain Climbers

Body Builders from the knees

.

Coaches Note:

.

none

.

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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