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WOD: Tuesday, 31 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)

.

Skill:

Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

Handstand w/shoulder touches

3 x 10

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

.

Rx WOD:

.

AMRAP15

10 Front Squats 60/40 kg

10 T2B

10 Renegade Rows 20/15 kg

.

Scale 1:

Front Squats 40/30 kg

Knee 2 Elbow

Renegade Rows 15/10 kg

.

Scale 2:

Goblet Squat AHAP

Knee Raises or Explosive Situps

Renegade Row AHAP from Knees or Ring Rows

.

Coaches Note:

None

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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