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WOD: Monday, 3 August 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:

5 Dot Drill (5 rounds)

.

Pillars

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

.

Strength

Pull Ups 5 x 3 weighted

(increase weight/difficulty every set)

.

Rx WOD:

.

5-10-15-10-5

Pistols L&R

1 Arm KB Swing L&R 24/16kg

Toes to Bar

.

Scale 1:

Box Pistols

1 Arm Swing AHAP

Knee Raises

.

Scale 2:

Cossack Squats

KB Goatbag Swing AHAP

Explosive Sit Ups

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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