ass you want

WOD: Tuesday, 18 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)

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Weekly Special:

Handstand Work (at whatever level you are)

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Pillars

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

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Strength:

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Sitting Single Dumbbell Press 3×8 each L&R

Sit on a bench and while keeping your upper body vertical and under tension press a single KB overhead. Keep your grip/DB position as if you would be pressing a Barbell in a behind the neck strict Press. Its important to pull your shoulder blades down to engage the lat, so that you have a stable platform to press against, similar to the Bench Press. Dont use your other arm to help stabilising.

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Rx WOD:

4-6-8-10-8-6-4

C2B Pull Ups

OH Lunge Walk (1 step L&R is 1 rep)  20/10 kg bumper plate

Burpees to plate

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Scale 1:

Pull Ups

OH Lunge Walk AHAP

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Scale 2:

Cossack Squats

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Coaches Note:

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WOD:

After your Burpee, jump onto your bumper plate and clap overhead instead of doing the regular jump and clap.

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Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!

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