conquer

WOD: Friday, 3 April 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:

Get Up 4 x 2

(Beginners 2 x 4)

.

Rx WOD:

2 rounds

20 Box Jumps 24/20”

30 Push Ups

40 Wall Balls 20/14 lbs

50 Squats

.

Scale 1

Box Jumps AHAP

Box Push Ups

Wall Balls AHAP

Box Squats

.

Scale 2

Box Step Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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