Life lessons

WOD: Thursday, 16 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

.

Pillars

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

.

Strength/Skill:

3 sets of

2 False Grip Ring Chin Ups + 5 sec False grip Hold

then

Muscle Up Progressions

Work on: False Grip, False Grip Hang, Transition with feet on the Ground, Transition sitting on rubber band…or whatever else you think is needed

.

Rx WOD:

40 KB Swings 32/24 kg

30 Burpees

20 Box Jump overs  24/20”

10 Muscle Ups

20 Box Jump overs  24/20”.

30 Burpees

40 KB Swings 32/24 kg

.

Scale 1:

KB Swings 24/16 kg

Box Jump overs  20/10”

10 False Grip Ring Pull Ups & 10 Ring Dips

.

Scale 2:

KB Goatbag Swings AHAP

10 False Grip Ring Rows & 10 Box Push Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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