belief in their selves

WOD: Tuesday, 25 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:

Single Leg Deadlift w/reach, 10 each Leg

20 Cossack Squats, 10 each side

.

Pillars

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

.

Strength:

.

Deadlift 5 RM

.

Rx WOD:

3 rounds

30 Wall Balls 20/14 lbs

30 Slam Balls 12/9 kg

30 KB Swings 24/16 kg

.

Scale 1:

Wall Balls AHAP

Slam Balls AHAP

KB Swings AHAP

.

Scale 2:

Goblet Squat & Press AHAP

Slam Balls AHAP (Pick Up)

KB Goatbag Swings AHAP

.

Coaches Note:

.

WOD:

You can start athletes at different exercises.

.

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!

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