weights heaven

WOD: Wednesday, 5 August 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:

5 Dot Drill (5 rounds).

Pillars

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

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Skill:

Row 4 x 500m

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Rx WOD:

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16-14-12-10-8-6-4-2

Pull Ups

KB Lunge Walk w/ 2×16/2×12 kg KB (Front Rack)

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Scale 1:

Ring Rows

KB Lunge Walk AHAP

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Scale 2:

Lunge Walk

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Coaches Note:

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Skill:

One group of athletes rows while the other group(s) rest. Group athletes together that have similar rowing times in order to keep the total time short.

WOD:

The number is the number of Lunge Steps you take each round.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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