character

WOD: Tuesday, 19 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:

Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 10 Handstand w/shoulder touches

(Beginners: 4 x 1 Minute Handstand Hold)

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

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Rx WOD:

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3 rounds

10 Front Squats 70/50 kg

10 C2B Pull Ups

10 Bar Facing Burpees

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Scale 1:

Front Squats 50/35 kg

Pull Ups

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Scale 2:

Goblet Squats AHAP

Ring Rows

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Coaches Note:

Dont drop the bar!

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Classes:

0600 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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