circus monkeys

WOD: Wednesday, 2 September 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:

Skill Work: Double Unders

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Pillars

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

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Speed:

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Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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4 x 40m Suicide Sprints

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Rx WOD:

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4 rounds

15 OHS 40/30 kg

5 Bar Muscle Ups

8 Box Jumps 30/24”

.

Scale 1:

OHS AHAP

Chest2Bar Pull Ups & Ring Dips

Box Jumps AHAP

.

Scale 2:

Goblet Squats AHAP

Ring Rows & (Box)Push Ups

Box Step Ups AHAP

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Coaches Note:

Dont drop the Bar from the overhead position!

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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