past mistakes

WOD: Friday, 19 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:

Rear Leg Raised Single Leg Squats 

3×8 Left AND Right @ 40X1

.

Rx WOD:

.

3 rounds

10 Front Squats 70/50 kg

10 C2B Pull Ups

10 Box Jumps 24/20”

.

Scale 1:

Front Squats 50/35 kg

Pull Ups

Box Jumps 20/10”

.

Scale 2:

Goblet Squats AHAP

Ring Rows

Box Step Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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