never angry

WOD: Friday, 7 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)

.

Weekly Special:

5 Dot Drill (5 rounds)

.

Pillars

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

.

Test:

Max Height Box Jumps

.

Rx WOD:

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20 KB Swings 32/24 kg

10 Push Ups

20 KB Swings 32/24 kg

9 Push Ups

20 KB Swings 32/24 kg

8 Push Ups

20 KB Swings 32/24 kg

1 Push Up

.

Scale 1:

KB Swing AHAP

Box Push Up

.

Scale 2:

KB Goatbag Swing AHAP

.

Coaches Note:

Test:

Use Judo Mats on top of boxes to increase height safely.

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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