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WOD: Thursday, 9 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/Skill:

Sadiv Deadlifts, AMRAP12

.

Rx WOD:

AMRAP 15

25 Double Unders

15 KB Swings 24/16 kg

.

Scale 1:

Mountain Climbers

KB AHAP

Scale 2:

KB Goatbag Swings AHAP

.

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

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