my words offended you?

WOD: Wednesday, 22 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)

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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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Strength:

Deadlift 5-3-3-2-2-1

(Beginners 5 RM)

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Rx WOD:

4 rounds

400m Run

8 Body Blaster (Burpee-Pull Up-K2E)

.

Scale 1:

8 Burpee-Jumping Pull Up-K2E

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Scale 2:

500m Row

8 Burpee-Hanging Knee Raise + 8 Ring Rows

.

Coaches Note:

You have to finish the Pull Up first and extend the arms fully, before you start the K2E.

.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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