80 30

WOD: Monday, 18 May 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Weekly Special:

20 KB Circles around the hip (both directions)

20 KB Fig. 8 (both directions)

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Pillars

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

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Skill:

Snatch Balance 6 x 3

Work on improving your technique and your confidence. Dont increase the weight unless your last set of 3 were 3 perfect reps. 

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Rx WOD:

15-12-9-6-3

Overhead Squat 40/25 kg

Box Jumps 24/20”

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Scale 1:

OHS 20/15 kg

Box Jumps 20/10”

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Scale 2:

Front Squats AHAP

Box Step Ups AHAP

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Coaches Note:

Dont drop the Bar!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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