ghosts 700

WOD: Monday, 29 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-Dot Drill

Go through 5 rounds of each of the different movements in one continuous sequence. This drill is for precision and TIME!

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Pillars

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

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Skill/Strength:

Turkish Get Up Technique

then

TGU 4×2 (per side)

(Beginners 2×4 per side)

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RX WOD

4 rounds circuit, single athletes , 30 on/30 off (seconds)

.

Slam Balls 9/6 kg

KB Swing 24/16 kg

Goblet Squat 24/16 kg

Sandbag Get Up 80/60 lbs

Burpees

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Scale 1:

Slam Balls 6/3 kg

KB Swing 16/12 kg

Goblet Squat 16/12 kg

Sandbag Get Up 60/40 lbs

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Scale 2:

Slam Balls 6/3 kg (Pick Up)

Bulgarian Goat Bag Swings AHAP

Goblet Box Squat AHAP

Sandbag Get Up 40/20 lbs

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Coaches Note:

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Strength:

Start technique work without a KB, then split into 2 steps: Ground to Bridge and Bridge to Standing

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WOD:

Sandbag Get Ups score 5 points, but include going back down the technically correct way…dont just drop the bag and lay down.

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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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