tiny problems

WOD: Tuesday, 7 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:

Handstand

Work on your handstands for 5-10 minutes:

Wall Walk – Handstand Hold – Toes/Heels Drill – Free Handstand – Handstand Walk.

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Pillars

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

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Strength:

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Strict Press 5 x 3

(Beginners 3 x 5)

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Rx WOD:

1 – 10

10 – 1

Box Jumps 24/20”

Slam Balls 15/9

(EMOM 3 Burpees)

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Scale 1:

Box Jumps 20/10”

Slam Balls 12/6 kg

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Scale 2:

Box Step Ups AHAP

Slam Balls AHAP (Pick Up)

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Coaches Note:

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WOD:

Half the Group can start with 10 BJ the other half with 10 SB if there are not enough Balls.

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Classes:

0600 – WOD

1700 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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