absent plan

WOD: Wednesday, 19 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:

TGU 4 x 2 each L&R

(Beginners 2 x 4)

.

Rx WOD:

.

AMRAP20

10m Barrel Walk AHAP

6 alt. KB Snatches 28/20 kg

3 Man Makers 20/15 kg

5 strict Ring Dips

.

Scale 1:

KB Snatches AHAP

Man Makers AHAP

Box Dips

.

Scale 2:

Box Push Ups

.

Coaches Note:

WOD:

You can start with any exercise. Use the heaviest barrel you can carry.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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