miyamoto_musashi_book_of_five_rings

WOD: Wednesday, 29 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:

Lying Hamstring Stretch w/ rubber band

.

Pillars

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

.

Skill:

Double Under Technique

then

3 x 2 minutes max DU

2 min rest between set

.

Rx WOD:

AMRAP 10

8 Curtis-P 40/30 kg

6 Sandbag Get Ups 80/60 lbs

4 Box Jumps 30/24”

.

Scale 1:

Curtis-P 20/15 kg

Sandbag 60/40 lbs

Box Jumps 24/20”

.

Scale 2:

Sandbag AHAP

Box Step Ups AHAP

.

Coaches Note:

Curtis-P: Hang Power Clean, Lunge L, Lunge R, Push Press. No bar dropping after the Push Press!

.

 .

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

Advertisements