80 30

WOD: Wednesday, 13 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:

Rear Leg Raised Single Leg Squats

 3 sets of 5 (L&R) @ 31×2

.

Rx WOD:

6 C2B

30 Wall Balls 20/14 lbs

6 Front Squats 80/60 kg

9 C2B

30 Wall Balls 20/14 lbs

9 Front Squats 80/60 kg

12 C2B

30 Wall Balls 20/14 lbs

12 Front Squats 80/60 kg

.

Scale 1:

Pull Ups

Wall Balls 14/10 lbs

Front Squats 60/40 kg

.

Scale 2:

Ring Rows

Goblet Squat & Press AHAP

Front Squat or Goblet Squat AHAP

.

Coaches Note:

No racks allowed (except for Scale 2 if athlete cant Clean).

Dont drop the bar!

.

 .

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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