cactus

WOD: Monday, 11 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:

40m Contralateral Crawl

.

Pillars

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

.

.

Strength:

Atlas Stone: Ground to Shoulder

.

get 2 sets of 3 reps with a heavy stone (each side)

A heavy Slamball counts as a Stone for training purposes.

(Beginners: use heavy Dynamax ball or Sandbag to work on your form first).

.

Rx WOD:

4 rounds

10 Box Jumps 24/20”

10 Push Press 40/30 kg

10 Slam Balls 15/9 kg

10 Mountain Climbers 4 ct.

.

Scale 1:

Box Jumps 20/10”

Push Press 20/15 kg

Slam Balls 12/6 kg

.

Scale 2:

Box Step Ups AHAP

StOH AHAP

Slam Balls AHAP Pick Up

.

Coaches Note:

None

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

Advertisements