trap bar

WOD: Thursday, 9 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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Speed:

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

.

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Suicide Sprints 6 x 40m (5-5-10-5-5-10)

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Rx WOD:

AMRAP 12

6 TTB

10m Burpee Broad Jumps

10m Crawl

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Scale 1:

Knee Raises

.

Scale 2:

Expl. Push Ups

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Coaches Note:

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WOD:

Do not drop forward on your Burpees to make distance. Put your hands down 30cm/1 foot ahead of your toes, not more.

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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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