Morpheus on the system

WOD: Wednesday, 15 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:

1 Leg Blaster:

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

.

Pillars

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

.
Strength:

Atlas Stone: Ground to Shoulder

.

get 2 sets of 3 reps with a heavy stone (each side)

A heavy Slamball counts as a Stone for training purposes.

(Beginners: use heavy Dynamax ball or Sandbag to work on your form first).

.

Rx WOD:

AMRAP 15

8 Alternating Dumbbell Snatches 25/15 kg

12 Push Ups

.

Scale 1:

Dumbbell Snatch AHAP

Box Push Ups

.

Coaches Note:

If there are not enough Dumbbells, use Kettlebells.

.

 .

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

Advertisements