row your boat

WOD: Tuesday, 11 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:

Dragon Walk 2 x 10m

.

Pillars

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

.

Speed:

.

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

.

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

4 x 40m Suicide Sprints

.

Rx WOD:

Rx WOD:

6 rounds

21 Wall Balls 20/14 lbs

15 Double Unders

9 alt. KB Snatches 24/16 kg

.

Scale 1:

Wall Balls AHAP

Mountain Climbers

KB Snatches AHAP

.

Scale 2:

Goblet Squat & Press AHAP

KB Cleans AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!

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