unlearn

WOD: Tuesday, 9 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:

5-10 minutes of Speed Ladder Drills (coaches choice)

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Pillars

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

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Speed:

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Sprint 10 x 10m

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Rx WOD:

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CF Total

1 RM Back Squat

1 RM Shoulder Press

1 Deadlift

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Scale 1:

Front Squat (if you haven’t Back Squatted regularly)

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Scale 2:

3 RM of everything if you have less than 1 year of Weightlifting training

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Coaches Note:

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Total has to be done in the order above! Only up to technical failure!!!!

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Classes:

0600 – WOD

1700 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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