demon power

WOD: Thursday, 17 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)

.

Skill:

3 sets of

2 False Grip Ring Chin Ups + 5 sec False grip Hold

then

Muscle Up Progressions

Work on: False Grip, False Grip Hang, Transition with feet on the Ground, Transition sitting on rubber band…or whatever else you think is needed

.

Rx WOD:

.

20 KB Swings 32/24 kg

10 Goblet Squats 32/24 kg

20 KB Swings 32/24 kg

9 Goblet Squats 32/24 kg

20 KB Swings 32/24 kg

8 Goblet Squats 32/24 kg

20 KB Swings 32/24 kg

1 Goblet Squats 32/24 kg

.

Scale 1:

KB AHAP

.

Scale 2:

KB Goatbag Swings AHAP

Box Goblet Squats AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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