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WOD: Tuesday, 7 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:

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.

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Pillars

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

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Strength:

EMOM15

WOD: Tuesday, 7 April 2015

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Rx WOD:

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5 rounds

10 Deadlifts 100/70 kg

15 Wall Balls 20/14 lbs

20 Explosive Situps

.

Scale 1:

Deadlifts 70/50

Wall Balls 14/10 lbs

.

Scale 2:

KB Deadlifts AHAP

Goblet Squat & Press AHAP

.

Coaches Note:

Strength:

Practice good technique and work on your bar speed.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

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