forecast

WOD: Monday, 20 July 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

Weekly Special:

Cook Bridge 10 L&R

20m Contralateral Crawl

.

Pillars

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

.

Skill/Strength:

Deadlift 5 RM

.

Rx WOD:

AMRAP 7

3-6-9-12-15…

.

Front Squat 70/45 kg

StOh 70/45 kg

.

Scale 1:

Front Squat 40/30 kg

StOH 40/30 kg

.

Scale 2:

Goblet/Box Squat AHAP

Box Push Ups

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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