rewards fun

WOD: Friday, 5 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

.

Pillars

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

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Strength:

3 sets Max Pull Ups

First set: Strict Pull Ups

Second set: Strict Chin Ups

Third set: Kipping Pull Ups

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Rx WOD:

AMRAP 6 – Ladder

3-6-9-12-15-….. Thrusters 45/35 kg

50 Double Unders

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Scale 1:

Thrusters 30/20 kg

Mountain Climbers

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Scale 2:

Dumbbell Thrusters AHAP

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Coaches Note:

Dont drop the bar!

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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