look violence

WOD: Tuesday, 21 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)

.

Strength:

.

Pistols 3×3 (each L&R) @ 3112

Box Pistols and negative Box Pistols are ok as well

or

5 x 10 Cossack Squats

.

Rx WOD:

10 Pistols

20 Ring Dips

30 Pull Ups

40 Lunge Steps

50 Squats

100 Double Unders

.

Scale 1:

Box Pistols

Box Dips

Ring Rows

Box Squats

Mountain Climbers

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!

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