sand people

WOD: Wednesday, 6 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.

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Pillars

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

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Strength:

EMOM 12

Complex:

Snatch Deadlift – Hang Power Snatch – Hang Snatch – OHS

(Beginners: 3 Hang Power Snatch)

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Rx WOD:

100 DU

50m OH Lunges w/ 20/10 kg

40 Push Ups (Hand Release)

30 C2B Pull Ups

20 Sandbag C&J 80/60 lbs

100 DU

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Scale 1:

Mountain Climbers

OH Lunges w/ 10/5 kg

Box Push Ups

Pull Ups

Sandbag C&J 60/40 lbs

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Scale 2:

Lunges

Ring Rows

Sandbag Clean & Press AHAP

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Coaches Note:

Dont drop the sanndbags!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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