everything fear

WOD: Wednesday, 3 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)

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Weekly Special:

2 x 10m Monster Band Walk

2 x 10m Squat Hops

2 x Monkey Bars

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Pillars

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

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Strength:

Partner Carry

2 x 666 m

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Rx WOD:

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EMOM 8

3 Cleans @ 80% 1 RM

AMRAP Slam Balls 12/9 kg

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Scale 1:

3 Hang Power Cleans AHAP

Slam Balls 9/6 kg

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Scale 2:

Slam Balls 6/3 (Pick Up)

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Coaches Note:

Strength:

Find a partner of equal weight. Together carry each other for a total of 2×666 m. You can switch as often as necessary, but try to carry the other for as long as possible, always keeping good form. Any way of carrying is allowed.

WOD:

Dont drop the bar!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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