smart rich

WOD: Thursday, 11 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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Strength:

Tactical Get Up 4 x 2

(Beginners 2 x 4)

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Rx WOD:

10-8-6-4-2

Curtis-P 60/35 kg

Man Makers 15/10 kg

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Scale 1:

Curtis-P  35/20 kg

Man Makers 10/5 kg

Scale 2:

Curtis-P AHAP

Man Makers AHAP (from knees)

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Coaches Note:

You can use Kettlebells for  both exercises if there are not enough barbells. Just use 2 x 16 instead of the 35 for example…

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Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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