2 days

WOD: Monday, 17 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:

Handstand Work (at whatever level you are)

.

Pillars

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

.

Strength

Front Squats 1×20 with max weight

You can do multiple sets to find your 20 RM. You can also rest between reps, but have to keep the bar in the Front Rack position. Technically good reps only !!!

.

WOD:

3 rounds circuit 30/30sec

Row (cal)

Double Unders

Box Jumps 24/20”

Sandbag GtOH 80/60

.

Scale 1:

Mountain Climbers

Box Jumps AHAP

SB AHAP

.

Scale 2:

Box Step Ups

.

Coaches Note:

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WOD:

Double Unders are 3 for 1 point, SB GtOH is 3 points for 1 rep.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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