defy limitations

WOD: Monday, 6 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:

Burgener Warm Up

or coaches choice of similar OLY style technique drill.

 Goal: 3-5 minutes that can be done at home, geared towards beginners.

.

Pillars

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

.

.

Strength:

Barrel Carry 5 x 20m

Carry the heaviest Barrel you can, any style except on your shoulder.

.

Rx WOD:

2 rounds

Full Leg Blaster

-then immediately-

5 rounds

10 Slam Balls 15/9 kg

10 Push Ups

.

Scale 1:

Lunges & Lunge Jumps AHAP

Slam Balls AHAP

Box Push Ups

.

Scale 2:

Slam Balls (Pick Up)

.

Coaches Note:

WOD:

Leg Blaster: 20 Squats, 10 Lunges each L&R, 10 Lunge Jumps each L&R, 10 Squat Jumps

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

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