sufficient motivation

WOD: Tuesday, 28 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)

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Weekly Special:

Single Leg Deadlift w/reach 10 L&R

10m Monster Band Walk L&R

.

Pillars

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

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Strength:

.

Atlas Stone: Ground to Shoulder

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get 3 sets of 3 reps with a heavy stone (each side)

(Beginners: use heavy Slam Ball to work on your form)

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Rx WOD:

2 rounds Circuit 30/30

Pull Ups

Row (Cal)

Sandbag GtS 80/60 lbs

Renegade Rows 20/15

Tire Flips M/S

Wall Balls 30/20 lbs

.

Scale 1:

Ring Rows

Sandbag AHAP

Renegade Rows AHAP (from knees)

Wall Balls AHAP or KB Goblet Squat & Press

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Coaches Note:

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Strength:

Use Platforms (2 Judo Mats + Black Mat) when lifting stones.

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Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!

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