farts

WOD: Friday, 8 May 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)

.

Speed:

Sprint 10 x 10 m

.

Before your run:

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

.

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Rx WOD:

.

EMOM 10

2 Bear Complexes 60/40 kg

then AMRAP Burpees

.

Scale 1:

Bear Complex 40/30 kg

Scale 2:

Bear Complex AHAP

.

Coaches Note:

Sprints:

Good sprint start from the standing position.

WOD:

No bar dropping!

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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