hammer

WOD: Tuesday, 12 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)

.

Speed:

3 x 666m Run

Rest 2 minutes, try to keep the time of each round within 5 seconds of the last round.

.

Rx WOD:

.

Barbara

5 rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 minutes between each round!

.

Scale 1:

Ring Rows

Box Push Ups

Calisthenics Leg Raise Level 1

Box Squats

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

Advertisements