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WOD: Monday, 31 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)

.

Weekly Special:

Skill Work: Double Unders

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Pillars

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

.

Skill:

Wrist Conditioning

1 minute Frontline Drill

1 minute Backline Drill

3 x 20 Handstand w/shoulder touches

or Toes/Heels Drill (each 2 x 1 minute)

(Beginners: 4 x 1 Minute Handstand Hold)

Wall Walk up as high as you can, then alternating L&R touch your hand to your shoulder. If not strong enough touch opposite elbow or just raise your hand of the floor. Keep strict full body tension.

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WOD:

EMOM8

2 alternating KB Squat Clean & Jerk (each L&R) 32/24 kg

then

ODD: AMRAP KB Swings 32/24 kg

EVEN: AMRAP Burpees

.

Scale 1:

KB AHAP

.

Coaches Note:

WOD:

Alternate the C&J Left, Right, Left, Right. You can catch the LB high and then do the Squat.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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