warriors create

WOD: Thursday, 7 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:

Front Squats 2-2-2-2-2-2-2

(Beginners 5×5)

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Rx WOD:

AMRAP 15

Buy in: 666m Run

40m Suitcase Walk 32/24 kg

8 Goblet Squats 32/24 kg

10 HSPU

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Scale 1:

850m Row

Suitcase Walk 24/16 kg

Goblet Squats 24/16 kg

3 Wall Walks

Scale 2:

Farmers Walk AHAP

Box Squats

Handstand Hold 15 sec

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Coaches Note:

Time starts. Then you run the 666m ONCE. After the run repeat the other exercises until time runs out.

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Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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