nietsche illusions

WOD: Thursday, 18 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)

.

Strength:

EMOM 12 

3 Hang Power Snatch

.

Rx WOD:

EMOM 10

1 Power Clean + 1 Hang Power Clean + 1 StOH @ 80/55 kg

AMRAP Toes to Bar

.

Scale 1:

Complex @ 50/35 kg

AMRAP Knee Raises

.

Scale 2:

Complex AHAP

AMRAP Explosive Sit Ups

.

Coaches Note:

Dont drop the bar!

.

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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