box of shit

WOD: Monday, 15 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:

Scorpion to Twisted Bridge, 10 x each L&R

.

Pillars

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

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Skill:

Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 10 Handstand w/shoulder touches

(Beginners: 4 x 1 Minute Handstand Hold)

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

.

Rx WOD:

3 rounds

20 Burpee Box Jumps 24/20”

30m Crawl

40 KB Swings 32/24 kg

.

Scale 1:

Burpee Box Jumps AHAP

KB Swings AHAP

.

Scale 2:

Burpee Box Step Ups AHAP

KB Goatbag Swings AHAP

.

Coaches Note:

none

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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