God-Wont-Help-You

WOD: Thursday, 2 April 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:

3 rounds of

20 sec Hollow Hold (or Progression)

20 sec Arch (Superman)

(goal: max full body tension)

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Pillars

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

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Strength:

Pistol Progression Work

If you can do pistols or found your progression, do 5 sets of 3 on each side.

Important: Tempo 3122

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Rx WOD:

500 m Row

21-15-9

alternating KB Snatch 24/16 kg

Burpees

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Scale 1:

Snatch 16/12 kg

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Scale 2:

KB Clean AHAP

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Coaches Note:

WOD:

Start wth a 500m Row and immediately continue with the 21-15-9. Your time keeps running.

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Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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