double tap

WOD: Friday, 14 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)

.

Strength:

Sadiv Deadlifts

.

Rx WOD:

.

10 rounds (20 sec on/ 40 sec off)

Thrusters 40/30 kg

rest 2 minutes

10 rounds (20 sec on/ 40 sec off)

Slam Balls 15/9 kg

.

Scale 1:

Thrusters 20/15 kg

Slam Balls AHAP

.

Scale 2:

Goblet Squats AHAP

Slam Balls AHAP (Pick Up)

.

Coaches Note:

WOD:

Dont drop the bar! Score is your total reps.

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

Advertisements