taller trees

WOD: Wednesday, 10 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:

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

.

Pillars

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

.

Strength:

EMOM 12 

2 x 1 Hang Power Clean & 1 Push Press

.

Rx WOD:

.

Circuit 30/30

4 rounds

Push Ups

KB Swings 32/24 kg

Lunge Steps

Hang Power Cleans 60/35 kg

.

Scale 1:

Box Push Ups

KB Swings 24/16 kg

Air Squats

HPCl 35/20 kg

.

Scale 2:

KB Goatbag Swing AHAP

Box Squats

HPCl AHAP

.

Coaches Note:

WOD:

Dont drop the bar!

.

 .

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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