earl

WOD: Wednesday, 16 September 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Strength:

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Overhead Squats

3 x 15 @ 2111

.

Rx WOD:

3-6-9-12-15-12-9-6-3

Box Jumps 24/20”

Pull Ups

.

Scale 1:

Box Jumps AHAP

Ring Rows

.

Scale 2:

Box Step Ups AHAP

.

Coaches Note:

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Strength:

OHS only as low as possible with good form

.

WOD:

You can pick with which exercise to start.

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

Don’t forget to sign up for your classes!

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