cowboys and indians

WOD: Friday, 31 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:

Single Leg Deadlift w/reach 10 L&R

10m Monster Band Walk L&R

.

Pillars

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

.

Strength

Front Squats

8 x 3 @ 80% 1 RM every 1:30

.

Rx WOD:

.

Annie

50-40-30-20-10

Double Unders

Sit Ups

.

Scale 1:

Mountain Climbers

.

Coaches Note:

Strength:

If you only know your 3 RM, use 80% of your 3 RM

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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