life as combat

WOD: Thursday, 23 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:

3 sets of AMRAP1

Plank Rope Pull Ups (up & down)

Score: max number of Reps in one round

.

Rx WOD:

3 rounds

10 KB Swings Right

5 Clean & Press Right

10 KB Rack Squats Right

5 Snatches Right

10 KB Swings Left

5 Clean & Press Left

10 KB Rack Squats Left

5 Snatches Left

Weight: 24/16 kg

.

Scale 1:

KB AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements