hardcore

WOD: Thursday, 6 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:

Bench Press 1 RM

(Beginners 3 RM or 5 RM)

.

Rx WOD:

AMRAP 10

1-2-3-4….

Power Clean 80/55 kg

Strict HSPU

.

Scale 1:

Power Clean AHAP

Wall Walks

.

Scale 2:

Hang Power Clean AHAP

.

Coaches Note:

.

WOD:

The bar has to be lowered under control. A dropped bar is a no rep.

.

Classes:

0600 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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