difficult at first

WOD: Monday, 14 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:

Speed Ladder drills – coaches choice

.

Pillars

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

.

Strength:

.

Strict Press 5 x 3

(Beginners 3 x 5)

.

WOD:

AMRAP 10

1 round Cindy

3 Squat Cleans 60/40 kg

.

Scale 1:

Ring Rows

Box Push Ups

Squat Clean AHAP

.

Scale 2:

Hang Power Clean & Front Squat AHAP

.

Coaches Note:

.

WOD:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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