dont even lift 2

WOD: Friday, 15 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:

Suitcase Walk Ladder

5 x 20m each L&R, with increasingly heavy weight.

You can use either KB, DB or Farmers Walk Bar.

.

Rx WOD:

.

6 rounds

50 DU

5 Strict HSPU
5 Deadlifts 120/90 kg

.

Scale 1:

50 Mountain Climbers

3 Wall Walks

Deadlifts 90/60 kg

Scale 2:

KB Deadlifts AHAP

.

Coaches Note:

none

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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