If you can't be safe be deadly

WOD: Tuesday, 14 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)

.

Weekly Special:

1 Leg Blaster:

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

.

Pillars

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

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Strength:

Rear Leg Raised Single Leg Squats

 3 sets of 5 (L&R) @ 31×2

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Rx WOD:

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3 rounds

21 Slam Balls 15/9 kg

15 Power Snatch 40/30 kg

9 Burpees over the Bar

.

Scale 1:

Slam Balls 9/6

Power Snatch 30/20 kg

.

Scale 2:

Slam Ball AHAP (Pick Up)

Hang Power Snatch 20/15 kg

.

Coaches Note:

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None

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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