belt fed

WOD: Thursday, 27 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)

.

Skill:

Double Unders

.

Rx WOD:

in any order, switch exercises as often as you want

666 Run

50 cal Row

50 Box Jumps 24/20”

50 Burpees

10 Wall Walks

100 Double Unders

.

Scale 1:

Box Jumps AHAP

Wall Walks AHAP

Mountain Climbers

Scale 2:

Box Step Ups

2 min total Plank Hold

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

Advertisements