creation

WOD: Tuesday, 8 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)

.

Weekly Special:

Burgener Warm-Up or similar OLY drill sequence which can be practiced at home.

.

Pillars

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

.

Strength:

.

Rear Leg Raised Single Leg Squat

3 x 8 L&R

.

Rx WOD:

.

AMRAP 12

Bear Complex

Score is your total weight moved (kg x reps)

.

Coaches Note:

WOD:

Bear Complex: DL-Row-HPCl-FS-PP-BS-PP

You can change your weight during the workout if you have to. You can put the bar down and rest. Dont drop the bar!!!

Classes:

0600 – WOD

1700 – WOD

1815 – Yoga

Don’t forget to sign up for your classes!

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