FAT 2015

WOD: Tuesday, 21 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:

10 Single Leg Deadlift w/ Reach L&R

10 Cook Bridge L&R

.

Pillars

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

.

Strength:

Tactical Get Up 4×2 L&R

(Beginners 2×4 L&R)

.

Rx WOD:

.

Adriatic Throwdown WOD 3

30 StoH 55/35 kg

50 DU

30 T2B

50 DU

30 Front Squats 55/35 kg

50 DU

30 Box Jumps 24/20”

50 DU

30 Russian KBS 32/24 kg

50 DU

.

Scale 1:

StOH 35/25 kg

Hanging Knee Raises

Front Squats 35/25 kg

Box Jumps 20”/40cm

150 Single Unders

.

Coaches Note:

.

Box Step Ups are allowed, even in the Rx version!

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements