magic is hard work

WOD: Monday, 20 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:

10 Single Leg Deadlift w/ Reach L&R

10 Cook Bridge L&R

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Pillars

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

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Speed:

Sprint Drills, Start Drills

3 rounds of 8x5m Shuttle Sprints

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Rx WOD:

100m Sandbag Run 80/60 lbs

10 HSPU

100m Farmers Walk 32/24 kg

10 HSPU

100m Lunge Walk

10 HSPU

100m Run

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Scale 1:

Sandbag AHAP

Farmers Walk AHAP

50m Lunge Walk

Push Ups w/raised legs

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Scale 2:

Box Push Ups

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Coaches Note:

You can change the order in which you do the walk/run/lunge parts, as long as you do each part once.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!

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