perfect blossom

WOD: Monday, 4 May 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)

.

Weekly Special:

5 Wall Walks

If you feel confident enough AND were able to complete 4 x 1 minute Handstand Hold at any session before, you can alternatively work on your Handstand Walk.

.

Pillars

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

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Strength:

Sadiv Deadlifts 

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Rx WOD:

4 rounds circuit 30/30

Double KB Thruster 24/16 kg

TTB

Wall Balls 20/14 lbs

Row (cal)

.

Scale 1:

Double KB Thruster 16/12 kg

Knee Raises

Wall Balls 14/10 lbs

.

Scale 2:

Goblet Squat & Press AHAP

Explosive Sit Ups

.

Coaches Note:

None

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!

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