dragon flames

WOD: Friday, 11 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)

.

Skill:

.

2 x 500m Row

(use a speed you can hold for 1000m and work on your rowing technique)

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Rx WOD:

.

Jacky

1000m Row

50 Thrusters 20/15 kg

30 Pull Ups

.

Scale 1:

KB or Dumbbell Thrusters AHAP

Ring Rows

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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