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WOD: Friday, 12 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:

20 Front Squats @ 21X1

Find your max weight with which you can perform 20 technically good reps. Do as many warm up sets as necessary.

.

Rx WOD:

.

100 Double Unders

80 Wall Balls 20/14 lbs

60 KB Cleans 24/16 kg

40 Burpees

20 Box Jumps 30/24”

.

Scale 1:

Wall Balls AHAP

KB Swings AHAP

Box Jumps AHAP

.

Scale 2:

Mountain climbers

Goblet Squat & Press AHAP

KB Goatbag Swing AHAP

Box Step Ups AHAP

.

Coaches Note:

none

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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