remake youself

WOD: Tuesday, 5 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)

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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:

Push Press  5-4-3-2-2

Increase your weight/difficulty every set.

(Beginners: 3 x 5)

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Rx WOD:

30-25-20-15-10

KB Swings 24/16 kg

Slam Balls 9/6 kg

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Scale 1:

KB Swings 16/12 kg

Slam Balls 6/3 kg

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Scale 2:

KB Goatbag Swings AHAP

Slam Balls AHAP (Pick Up)

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Coaches Note:

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none

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Classes:

0600 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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