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WOD: Tuesday, 2 June 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)

.

Weekly Special:

2 x 10m Monster Band Walk

2 x 10m Squat Hops

2 x Monkey Bars

.

Pillars

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

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Strength:

EMOM 12 

3 Hang Power Snatch

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Rx WOD:

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Circuit 30/30 – 3 rounds

Row (cal)

alt. KB Snatch 24/16 kg

Wall Balls 20/14 lbs

Burpees

Pull Ups

Double Unders

.

Scale 1:

alt. KB Snatch AHAP

Wall Balls AHAP

Ring Rows

Mountain Climbers

.

Scale 2:

Goblet Squat & Press AHAP

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Coaches Note:

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Scoring for the circuit is 1 point per rep/cal except for DU/Mountain Climbers those are 3 reps for 1 point

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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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