loading plates

WOD: Wednesday, 22 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:

Front Squat

Find 1 RM

(Beginners: find 3 RM)

both: technical failure only!!!

.

Rx WOD:

5 rounds

30  Wall Balls 20/14 lbs

400m Run

.

Scale 1:

Wall Balls 14/14

500m Row

.

Scale 2:

3 rounds instead of 5

Goblet Squat and Press AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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