courageous enough

WOD: Friday, 4 September 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)

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Weekly Special:

Skill Work: Double Unders

.

Pillars

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

.

Strength:

.

Push Press 5 x 3

(Beginners 3 x 5)

.

Rx WOD:

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2 rounds Heavy Circuit 30/30 sec

Wall Balls 30/25 lbs

alt. KB Snatch 32/24 kg

Row (cal)

Hang Power Clean 60/40 kg

Pistols

.

Scale 1:

Wall Balls AHAP

KB Snatch AHAP

HPCl AHAP

Pistol Progression

.

Scale 2:

KB Clean and Press AHAP

KB Swing AHAP

Cossack Squats

.

Coaches Note:

Every rep/cal scores one rep.

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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