last thing seen

WOD: Wednesday, 29 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:

Single Leg Deadlift w/reach 10 L&R

10m Monster Band Walk L&R

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Pillars

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

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Skill:

Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 10 Handstand w/shoulder touches

(Beginners: 4 x 1 Minute Handstand Hold)

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

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Rx WOD:

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AMRAP 15

15 Deadlifts 70/50 kg

15 Bar Facing Burpees

15 Box Jumps 24/20”

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Scale 1:

DL 50/30 kg

Box Jumps AHAP

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Scale 2:

KB Goatbag Swings AHAP

Box Step Ups AHAP

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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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