man up

WOD: Thursday, 4 June 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:

2 x 10m Monster Band Walk

2 x 10m Squat Hops

2 x Monkey Bars

.

Pillars

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

.

Strength:

Rear Leg Raised Single Leg Squats 

3×8 Left AND Right

.

Rx WOD:

5 rounds

10 Deadlifts 90/65 kg

15 Toes to Bar

20 Push Ups

.

Scale 1:

DL 60/45 kg

Knee Raises

Box Push Ups

.

Scale 2:

DL AHAP

Explosive Sit Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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