punches clowns

WOD: Thursday, 2 July 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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Strength:

Atlas Stone: Ground to Shoulder

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get 3 sets of 3 reps with a heavy stone (each side)

(Beginners: use heavy Slam Ball to work on your form)

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Rx WOD:

6 rounds

8 Hang Power Cleans 40/30 kg

10m OH Lunge Walk w/plates 20/10 kg

30 Double Unders

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Scale 1:

HPC @ 20/15 kg

Lunge Walk 10/5 kg

Mountain Climbers

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Scale 2:

10 KB Goatbag Swings (Medium weight)

Lunge Walk

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Coaches Note:

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Strength:

Use Platforms (2 Judo Mats + Black Mat) when lifting stones.

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Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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