deadlifts trusted

WOD: Wednesday, 9 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:

.

AMRAP 12

Sadiv Deadlifts

.

Rx WOD:

EMOM 10

4 Hang Power Snatch 30/25 kg

then

AMRAP Slam Balls 15/12 kg

.

Scale 1:

Hang Power Snatch AHAP

Slam Ball AHAP

Scale 2:

Slam Ball AHAP (Pick Up)

.

Coaches Note:

.

WOD:

Score is total reps of Slam Balls.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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