amazing terrifying

WOD: Wednesday, 15 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:

Kettlebell Circles and Kettlebell Figure 8

each 20 x clockwise and 20 x counter clockwise

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Pillars

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

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Strength:

Barrel GtOH

Work your way up in weight, then stick with your heaviest barrel for 4 sets of 2 reps (1 L and 1 R shoulder)

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Rx WOD:

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AMRAP 12

30  KB Swings 32/24 kg

20 Expl. Sit Ups

10m Rack Lunges with one KB 32/24 kg

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Scale 1:

KB Swings AHAP

Rack Lunges AHAP

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Scale 2:

KB Goatbag Swings AHAP

10 Cossack Squats (5L, 5R)

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Coaches Note:

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none

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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